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Sunday, September 29th Crossfit Workout of the Day

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Warm Up

7 minutes:
10 banded pull aparts
50’ KB overhead carry each arm
10/10 single-leg glute bridge
10 banded OHS
5 pass thrus

Strength

Overhead squat
6-6-4-3-3

Increase weight each set.

Conditioning

Open Workout 17.1

For time
10 DB snatches (50/35)
15 burpee box jump overs (24/20)
20 DB snatches
15 burpee box jump overs
30 DB snatches
15 burpee box jumps overs
40 DB snatches
15 burpee box jump overs
50 DB snatches
15 burpee box jump overs

20-minute time cap.