111816 – CrossFit

Warm-up
General Warm-up
Front Rack Mobility
Movement Prep

Strength
Front Squat
1-1-1-1-1-1-1
Work up to a heavy single. If it feels good, go for a 1 RM

Conditioning
For Time:
800m Run
40 Jumping Squats
20 Double Unders
10 Burpees