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A. CrossFit Total (ish) – Find your 1 rep max front squat (typically back squat, but we’re on a front squat cycle at the moment), press, and deadlift. Your score is the sum of the highest weights lifted for all three lifts. Check out Mark Rippetoe’s article in the CrossFit Journal, and particularly his words about choosing your weights. Come in with a plan. You get three official attempts (not counting warm-up sets), so choose wisely.

This workout can take a while to complete for some people, so try to allow a bit more than an hour.