[youtube=http://www.youtube.com/watch?v=tzD9BkXGJ1M&fs=1&hl=en_US&rel=0]
Skill/Strength:
Jumprope: 100 Double Unders [wmv][mov] for time
Scaled: 300 singles
WOD
• Back Squat, 1 rep max
• Shoulder Press, 1 rep max
• Deadlift, 1 rep max
"Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal