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Monday, October 28th Crossfit Workout of the Day

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Warm Up

2 rounds:
10 banded glute bridges
10 quadruped crawls forward/back
5 bootstrappers
10 cossack squats
10 alternating groiners

Strength

Back squat
3×3 @ 95%*

*based on last week’s heavy triple

Conditioning

9 minute AMRAP
7 thrusters
5 push jerks
3 snatches

Men RX: 155#
Women RX: 105#