CFT

Warmup

400m Run

50 Jumping Jacks
Then 3 rounds of:
5 Pull Ups
5 Push ups
5 Squats

2 min Squat hold

Then 3 rounds of:
5 Toes to Bar (or Knees above 90)
10 Push ups
10 Squats (LOW)

Strength WOD

Crossfit Total:

Back Squat (must go below parallel) 

Shoulder Press (no legs)

Deadlift (full hip ext.)

WOD

For time:

10-9-8-7-6-5-4-3-2-1

Pull Ups
Box Jumps

Note:
Only do the Strength WOD if you have time. If you need to leave early, go straight to the main WOD.

For the Crossfit Total (CFT) you get 3 attempts to set a 1rm for each lift. Then move on to the next. At the end, add up the 3 1rm scores to get your CFT.

For the first attempt, go for something that you are confident that you will get.

For the 2^nd attempt, go for something you will probably get.

If you make the 2^nd, you can go for something a bit heavier.

Stay safe. Use good form, spotter arms, and remember that injuries suck more than a failed attempt.