CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 MED BALL SHRUGS

5 MED BALL HIGH PULLS

5 MED BALL CLEANS

CONDITIONING:

CLEAN PRACTICE

Weightlifting

Clean (5×5 ADD 5-10 POUNDS FROM LAST LIFT)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 SUMO DEADLIFT HIGH PULL (95/65)

12 ALTERNATING PISTOL SQUATS

10 TOES TO BAR

Categories: WOD

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