CrossFit Monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

5 dB clean and jerks

5 barbell shrugs

5 dB clean and jerks

5 barbell high and outside

5 db clean and jerks

5 muscle clean and shoulder press

5 dB clean and jerks

5 front squats

Weightlifting

Squat Clean and Jerk (5×3)

Squat Clean and Jerk (5×3)

Metcon

Metcon (Time)

21-15-9

Front rack lunge (115/85)

Alt dB snatch (50/35)

Categories: WOD

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