CrossFit Empire South – CrossFit
CrossFit Total (Total Weight)
1 rep Back Squat (1 Rep Max)
1 Rep Max Strict Press (1 Rep Max)
1 RM Deadlift (1 Rep Max)
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
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., athlete cannot leave the area to rest or perform other activities between the three lifts).
Goat Day (No Measure)
“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
CrossFit Empire South 