9
Nov
Friday, 10 November, 2017
![](https://www.crossfitagoge.com/wp-content/uploads/2017/10/2017-09-20-17.40.44-600x399.jpg)
Steven getting his elbows high
Workout of the Day:
Warm Up:
3 Rounds, 5 Reps Each
Sit Ups
Push Ups
Hip Extensions
Squats
Pull Ups
Dips
Burgener Warm Up
Skill:
5 Squat Cleans (95/65)
5 Thrusters
5 Clusters
WOD:
Every Minute on the Minute for 10 Minutes of:
5 Clusters (135/ 95)
Cool Down:
LAX Ball Glute Smash & Floss