ROYAL CROSSFIT

June 26, 2019

WOD

CrossFit Total


Back squat, 1 rep
Shoulder press, 1 rep
Deadlift,1 rep

Tips


→ you have 18 minutes for back squats, 9 minutes for shoulder press and 18 minutes for deadlift
→ work in groups of 2-4 and go one after the other

Scaling


• work in sets of 3-5 if there are issues with these movements or injuries

On Ramp


Back squat, 3 reps
Shoulder press, 3 reps
Deadlift,3 reps