crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute paleo chair

10 cosak squats

1 minute paleo chair

10 forward lunges per leg

1 minute paleo chair

conditioning:

amrap 3

10 ground to overhead with plate (25/15)

10 sit ups

:30 handstand hold

Weightlifting

Back Squat (3 rm)

20 minutes to establish a 3 rm

Metcon

Metcon (Time)

21-15-9

power cleans (135/95)

handstand push ups