D.R.O.M.s “CrossFit Total” Back Squat Deadlift Strict Press 3 attempts at each lift to find a 1 Rep Max. Score is the combined weight of the heaviest successful attempt at each lift.

D.R.O.M.s Metcon: 21-18-15-12-9-6-3 Thrusters (95/65) Burpee Bar Facing Burpees

D.R.O.M.s Metcon: 3 Rounds 400 M Run 15 TTB 12 Burpees

D.R.O.M.s Metcon: 50 Power Cleans 115/75 50 Ring Dips 50 Deadlifts 115/75 50 Box jumps

D.R.O.M.s Metcon: 3 min max effort (1 min rest between) Ghd sit ups Double Unders Push ups Double Unders

Skill/Strength: 10 min EMOM Odd Minutes: 3x back squat @ ~85%1RM Even Minutes: ME pistols (modify by holding weights to counterbalance) Metcon: 4 min “FranRAP”, rest 4 min, 4 min “FranRAP” 1-2-3-4-5 etc. Thrusters (95/75) 1-2-3-4-5 etc. Pullups