crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

:30 overhead empty bar hold

:30 preacher stretch

:30 dead hang

then…

5 minutes

250 meter row

10 over and backs

10 kyacks

Weightlifting

Push Jerk (3 rm)

20 minutes to establish a 3 rm

Metcon

Metcon (Time)

5 rounds for time

10 ring dips

15 pull ups

200 meter run