CrossFit Workout of the Day

1. 3 sets of:
Bar Dip x 6-8 reps @ 21X1
Rest 30 seconds
Thomas Touch x 10-15 reps
Rest 30 seconds
Seated Strict Press (from rack) x 6-8 reps
Rest 60 seconds

2. 3 Rounds of…
4 minute AMRAP:
2 Hang Squat Snatch
15 Wall Balls (20/14)
Rest 1 minute
*Loading per AMRAP: (135/95, 155/105, 175/115)
Score = Total Rounds + Reps

3. Mobility: Lacrosse ball – Hamstring smash, Upper back
Foam roller – Quad rollout, Lowback rollout

Intramural Open!
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