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SKILL

Every 3 min for 3 rounds do
– 10 Burpees
– 5-3-1 Deadlifts
– 5-3-1 Strict press
– 5-3-1 Backsquat

Increase weight each round, but stay under 70% of your max.
Flow: 10 burpees then 5 reps of each the first 3 minutes, then 10 burpees and 3 reps of each the next 3 minutes and so on.

Pre metcon 5-8min
Before the metcon starts, work up to and set the staring weight for your first backsquat attempt

METCON

CrossFit Total in 30 min
1RM Back squat
1RM Strict press
1RM Deadlift

You only have three attempts and 10 minutes on each movement.