Warm up
50 deck squats
Strength
Bodybuilder classic
Dumbbell step ups
10-10-10-10-10-10
Total
Front rack lunges (stepping through)
10-10-10-10-10
Total
Cossack squats
10-10-10-10-10
Total
Back rack split squats to folded blue mat
10-10-10-10-10
Total
Wod
Amrap 7
Max double unders
Every minute on the minute including zero
10 strict pushups
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 