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Friday, September 6th Crossfit Workout of the Day

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Warm Up

7 minutes:
5 pass thrus
5 scorpions
:30 PVC box stretch
10 DB deadlifts
10 PVC front squats

Strength

Every :90 for 7 sets:
1 clean @ 90%

Conditioning

International Online Qualifier #2

16 minute AMRAP
40 alternating DB snatches
40 pull ups
30 DB burpees
30 C2B pull ups
20 devil presses
20 bar muscle ups

Men: 50#
Women: 35#