email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683


DATE: Monday, September 18th, 2017


“CrossFit Total”
BS 1-1-1
Pr 1-1-1
DL 1-1-1 
*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Must show coach your 3 attempts for get credit for Full ROM
*Double up on the racks
*You will have about 15 min per lift, so use your warm up time wisely!
*Those of you who do not feel comfortable working up to 1rm you will do sets of 5 at lower loads. 


REMINDER: Some of you still have outstanding dues for September, please see a coach before you start training!

Coach Mal will be back next week… here’s your warning to all of you who have been slacking 🙂



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