WOD 1.30.14

Pre-WOD: 

Coach led Warm-up and CF Open movement

Strength:

With a 30min Time Limit…

“CrossFit Total”

• 1RM- Back Squat
• 1RM- Shoulder Press
• 1RM- Deadlift

WOD: 

7-9-15 reps for time of:

• Ring Dips
• Front Squats 105/155

Post Total Time…