Wed, Sep 1, 2021

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength (7/13 Squat 9.2)
4 sets:

• 2 Front Squats + 4 Back Squats

Weight: 70% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
For time:
• 10 Muscle Ups
• 100 Push Press 75/55#
• 1,000 m Row

Source: crossfit.com/workout/2011/12/23
2011 Rich Froning 6:44, EZ Muhammad 8:09