Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 TOUGH RING ROWS
10 OVER AND BACKS
10 TOUGH RING ROWS
10 KYACKS PER SIDE
CONDITIONING:
4 ROUNDS
5 NEGATIVE PUSH UPS
5 SIT-UPS
5 NEGATIVE DIPS
Gymnastics
Pull-ups (5×5)
Ring Dips (5×5)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#