Crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

10 shrug and high pull

3 med ball cleans

10 muscle cleans from knee

6 med ball cleans

10 power cleans from below knee

9 med ball cleans

Weightlifting

Power Clean (5×5 60-70% 1 rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 box jumps (24/20)

10 burpees

10 kB swings (55/35)