WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 over and backs

20 kyacks

1 minute worlds greatest stretch

1 minute paleo chair

Conditioning:

3 rounds

10 jumping pullups

10 shoulder touches

10 knees to elbows

Weightlifting

Overhead Squat (5×3 with 3 second pause at bottom)

Metcon

Metcon (3 Rounds for reps)

Amrap 3

10 pull ups

5 power cleans (135/95)

Rest 1 minute

Amrap 3

10 box jump overs (24/20)

5 push press (115/85)

Rest 1 minute

Amrap 3

10 ring dips

5 power snatch (95/65)

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