BLACK FRIDAY CROSSFIT WOD (7 AM, 8 AM)

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

REMINDER WOD’S ARE AT 7 AM AND 8 AM ONLY

2 ROUNDS

10 EMPTY BAR HIGH PULLS

10 MED BALL CLEANS

1 MINUTE PIGEON POSE PER SIDE

CONDITIONING:

2 500 METER ROWS 1:1/2 REST

Weightlifting

Squat Clean (5X5 AT 60% OF 1 RM)

Metcon

Metcon (Time)

6-12-18-12-6

DEADLIFTS (185/125)

KB SWINGS (55/35)

ALTERNATING PISTOL SQUATS

Categories: WOD

Previous Post:

«

Next Post:

»