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Friday, Oct. 7 CrossFit Workout of the Day

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Mobility: Quick little mob before attacking your 1RM dead today.

Warm up
7 minutes:
10 barbell good mornings
10 walking lunges
10 supermans
10 push ups

Strength
Deadlift: 1RM

Conditioning
Lurong Workout #4

10-minute AMRAP:
Level 3:
15 wall balls
30 American KBS
60 double unders

Level 2:
15 wall balls
30 American KBS
30 double unders

Level 1:
15 wall balls
30 Russian KBS
60 single unders

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