CrossFit Workout 10/9/17 Monday

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 5 clusters, up to 185 lbs/125 lbs
a set of strict pull-ups

Workout (start this at 40 past the hour)

15-12-9 reps for time of:
power clean, 135 lbs/95 lbs
thrusters, 135 lbs/95 lbs

Lift

9 x 7 reps, on the 5 minute start of:
back squats
Start at 70% and go up as you can.

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

5 x 800 meter row, on the 5 minute start
Make each one faster than the last.