Mobility/Burgener Warm up (cleans and snatches)
Crossfit Total
1 rep max Back Squat, Shoulder Press, Deadlift in that order.
The rules are posted at the gym.
or
One to Ten and Back Again
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Walking lunges (each leg)
Sit ups
Wall Ball
Burpees
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