WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

happy birthday Laura B

3 rounds

20 single legged glute bridge

10 meter monster walk

Conditioning:

Amrap 4

10 kb high pulls

20 mountain climbers

30 lunges

Weightlifting

Deadlift (5×3 with pause at knees)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

amrap 13

530 meter row

53 sit ups

53 hang cleans (95/65)

*while one partner is working the other parter is performing 53 single unders then you will switch*

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