Crossfit monday

Fox River Strength and Conditioning – CrossFit

Warm-up

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

Conditioning

Amrap 4

30 second handstand hold

10 jumping pull ups

30 second plank

Gymnastics

Kipping progressions

Metcon

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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