CrossFit Friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

:60 upper back roll out

:60 it band roll out

:60 split jerk no weight

Weightlifting

Split Jerk (5×3)

Metcon

Metcon (Time)

2 rounds for time

1000 meter row

50 hand release push ups

500 meter row

25 box jumps (24/20)