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Monday, December 2nd Crossfit Workout of the Day

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Warm Up

7 minutes:
50 single unders
10 banded side steps
8 glute bridges
8 dead bugs
5 kang squats
:20 top ring dip support hold

Strength

Front squat
65%x10
70%x8
75%x6
80%x4

Back squat
1 x max reps at heaviest front squat load

Conditioning

10 minute AMRAP
5 single-arm DB thrusters, right arm (50/35)
5 single-arm DB thrusters, left arm
10 ring dips
40 double unders