WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Happy birthday troy

2 rounds

5 med ball shrugs

5 med ball pulls

5 med ball cleans

Conditioning:

Clean practice

Weightlifting

High-Hang Clean (5×3)

Metcon

Metcon (Time)

For time (20 minute cap)

50 calories

40 goblet squats (55/35)

30 sit ups

20 deadlifts (185/115)

10 burpees

10 calories

20 goblet squats

30 sit ups

40 deadlifts

50 burpees

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