crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

100 meter row

5 med ball shrugs

200 meter row

10 med ball pulls

300 meter row

15 med ball cleans

Weightlifting

Power Clean (5×5 add 5%)

Metcon

Metcon (Time)

21-15-9

hang power snatch (95/65)

chest to bar pull ups