April Fools

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

200 meter jog

Then,

3 Rounds

20 Scorpions (total) 10 Air Squats

5 Squat Thrusts

Then,

Coaches Barbell Warm-up

Strength

Deadlift (2-2-1-1-1-1. Rest 90s-2:00)

T2B Practice in between sets

Metcon

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405, 225)

10 Bar Facing Burpees

15 T2B

Extra Credit

Banded Leg Curl (100-150 reps each leg)

Categories: WOD

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