Friday, Nov. 3 CrossFit Workout of the Day
Warm up
1k row or 800m run or 800m ski or 2k assault bike
Ankle & hip mobility
Strength
Front squat: 1RM
Conditioning
5 thrusters every minute
0:00-3:00 use 75/55
3:00-6:00 use 95/65
6:00-9:00 use 115/75
Continue adding 20/10 lbs every 3 minutes until failure.
Scale appropriately to go for at least 9 minutes.
2017 11 02