WOD

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

5 med ball cleans

5 empty bar clean pulls

30 second banded hamstring stretch per side

conditioning:

GHD sit up technique

Clean technique

Weightlifting

1 power clean, 2 hang cleans,1 jerk (5×1)

perform 5 rounds of 1 power clean, 2 hang cleans and 1 jerk
work up to your heaviest set for the complex and perfrom all 5 rounds at the same weight

Metcon

Metcon (Time)

5 rounds for time

250 meters

50 air squats

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