Crossfit monday

Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

happy birthday andrew t

10 over and backs

10 hollow rocks

10 kyacks per side

10 supermans

10 meter inch worm


Amrap 4

30 second handstand hold

10 jumping pull ups

30 second plank


Kipping progressions


McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Individual or as a team female weight 185

Categories: WOD

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