crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

10 snatch pulls

10 snatch balance

10 power snatch

conditioning:

2 rounds

10 kb swings

20 knees to chest

Weightlifting

5/18 snatch complex (7×1)

emom 7

1 power snatch, 1 hang snatch, 1 overhead squat

Metcon

Metcon (Time)

for time

21 deadlift (155/105)

600 meter run

15 deadlift (185/125)

400 meter run

9 deadlift (205/145)

200 meter run

Categories: WOD

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