THE CROSSFIT TOTAL
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
With this in mind we will be allowing all athletes to come in and get warmed up and get started on their total. At 10 minutes after each class start time the class will stretch and will go over the lifts. I will not put a time limit on your session but use the time you have available to maximize your attempts and weights. Warmup is of paramount importance here. Work your way up to your max weight on each lift.
When you finish your lift and if you still have time before you must leave you will complete the cash out. I will be starting the class cash out at 10 minutes before the end of class.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You may read this article to better understand these three lifts.
7 Minute AMRAP
200 Meter Sprint