crossfit friday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 barbell shrugs

10 burpee broad jumps

10 barbell high and outside

10 inch worms

10 barbell muscle cleans

10 bear crawl steps per leg

10 barbell power cleans

10 walking lunges per leg

Weightlifting

Squat Clean and Jerk (eom )

Metcon

Metcon (Time)

for time (cap 10 minutes)

21-15-9

deadlifts (185/105)

75-50-25

double unders

15-12-9

kb swings (70/55)

Categories: WOD

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