Monday

REMINDER: This Weeks Events:

• 8/29 Monday
  On-Ramp Begins
  Mon,Wed,Fri 6:15pm. 
• Sat. 9/3 – Noon -
  CrossFit Covington WOD Challenge
• 9/4 Sunday
  Oliver Winery Private Tour
  12pm, Oliver Winery

“Knowing is not enough; we must apply. Willing is not enough; we must do.”
- Johann Wolfgang von Goethe

MOD: Mix

Mobility: Band distraction: Hips, shoulders, hammies

WOD: CrossFit Total
1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift
(add all 3 lifts to obtain your CFT)
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
(compare)