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Friday, Oct. 13 CrossFit Workout of the Day

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Mobility: You ever get to the gym early and not sure what to do with yourself? Perhaps try some mobility and stretching. This video guides you through a full body mobilization sequence specific to the front rack and front squats.

Warm up
Front rack/hip mobility

Then, 2 rounds of:
10 jump squats
5 push ups
5 groiners
5 scorpions

Part A
Every 2:00 for 6 rounds:
Front squat x 2 @ 75%

Part B
3 sets:
Single-arm KB upright row x 12/arm
DB floor press x 12

Thrusters (115/75)
Box jumps (24/20)