crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 length of each movement

spidermans

burpee broad jumps

inch worms

crab walk

conditioning:

21-15-9

push ups

jumping pull ups

Weightlifting

Thruster (3 rm)

20 minutes to establish a 3 rm

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#