"CrossFit Total" - Click For Movement Standards and info.
Back squat, 1 rep max - 10 Mins
Shoulder Press, 1 rep max - 10 Mins
Deadlift, 1 rep max - 10 MIns
This chart tells you at about what level you are according to total bodyweight. Most novice athletes are encouraged to set training goals. Initially, as you begin your journey through Crossfit we ask that you set reasonable goals with an eye toward constant improvement. For instance, I would suggest a deadlift goal for females of 1.5 x BW; for males: 2 x BW. Bodyweight is a mere measure and most handy for those just starting out. Once you hit those strength goals we will focus on tightening up technique and setting new goals.