Wednesday

Today begins the 2013 CrossFit Open! (8pm) There is still time to register and compete with team HCF! Register HERE!

WOD: CrossFit Total (Paleo challenge workout retest)

1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift
(add all 3 lifts to obtain your CFT) After warming up to your heavy working loads: The first attempt would be a weight you know you can do for a moderate single (80-85%). The second attempt would be a weight you know without any doubt that you could do for a heavy single (90-95%). And the third attempt is the weight you want to do (95-105%), based on your performance on the previous two attempts. 3-4 attempts total after warming up. 10-12 min max per lift.