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Monday, September 23rd Crossfit Workout of the Day

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Warm Up

7 minutes:
:30 squat stretch
10 alternating groiners
10 Samson lunges
10 banded side steps
5 bootstrappers
5 plate overhead squats

Strength

Back squat
95%*, 3×5

*Percentage based on last week’s heavy 5.

Conditioning

2 times through:

3 minute AMRAP
15/12 calorie row
15 toes to bar

Rest 1:00

3 minute AMRAP
15 hang power snatches (75/55)
15 ring dips

Rest 1:00 and go back to the top.