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Monday, December 16th Crossfit Workout of the Day

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Warm Up

7 minutes:
10 walking lunges
10 banded side steps
10 bird dogs
5 kang squats
5 strict toes to bar

Strength

Front squat
80%x4
85%x2
90%x1

Back squat
1 x max reps at heaviest front squat load

Conditioning

10 minute AMRAP
5 OHS (135/95)
7 toes to bar
9 lateral burpees over bar