070916 – CrossFit

Warm-up
General Warm-up
Squat Mobility
Movement Prep

Strength
Low Bar Back Squat
15 Minutes to a 10 Rep Max

Conditioning
Deck of Cards – Teams of 4
As a team, complete the deck for time
Clubs – KB Sumo Deadlift High Pulls (70/53)
Diamonds – Toes to Bar
Hearts – Jumping Squats
Spades – Renegade Rows (30/20)
Joker – 10 reps of each movement for each team member