CFT+ Bench

This is the scoring for the CFT only (no Bench)

Warmup
500m Row
2 Rounds of :
10 Bent over plate press (2.5#s)
10/10 Overhead plate circles
10 Plate curls
10 Plate tricep extensions
10 Plate press
20 Walking lunge steps
1 min Sit-ups
1 min superman
20 Walking lunge steps

WOD
Crossfit Total (CFT)+Bench Press

Back Squat (must go below parallel) 

Shoulder Press (no legs)

Deadlift (full hip ext.)

Bench Press (touch chest to full ext)

Note:
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.