"Total" - W.O.D - 9/09/08

Ballistic warmup

then sports specific warmup

then
shoulder press 1-1-1
back squat 1-1-1
deadlift 1-1-1

the idea of the total is to work to your maximum poundage for 1 rep, you have 3 attemps at 1 rep per exercise, the heaviest you lifted per exercise gets converted to poundage then the three amounts get added together to give you your CrossFit Total