CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 MED BALL PULLS

20 METER SPIDERMAN

10 SQUAT THERAPY

20 METERS WORLD GREATEST STRETCH

CONDITIONING:

3 ROUNDS

10 KB DEADLIFT

10 JUMPING PULL UPS

Weightlifting

Snatch (EMOM 8 1 @70% OF 1 RM)

Metcon

Metcon (Time)

21-15-9

BURPEE PULL UPS

SHOULDER TO OVERHEAD (115/85)

Categories: WOD

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