Warm-Up
3 Rounds for quality
200 meter Run
 R1:12, R2: 10, R3: 8air squats (R1:Regular, R2: hop, R3: Jump)
8 Burpees
8 Box Jumps
30 second Plank (R1:Center, R2: Right, R3: Left)

"Crossfit Total "
Grab a bar and get to conquerin' 
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift

Lifts must be done in order and in one session. We will allow for early starts and late finishes. There will be no weightlifting club so that people can get in and get lifting.