The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work is a workout you missed during the week or 20 minutes of something you suck at.
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@ Crossfit Saint John

Time Cap 10min
Max Box Jump Height

Burpee Brood Jumps (4')
Tucks (really ugly situps)


Cash Out
Max Plank
2.03 - Stayed up Long enough to beat MJ ;)
Deadlift to 68
Kipping pull up + ring row practice
and that's it. :)