crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds (with empty barbell)

5 muscle cleans

5 front squats

5 power cleans

conditioning:

death by rowing calories

Weightlifting

Hang Clean (10×2 )

every minute on the minute perform 2 hang cleans

Metcon

Metcon (Time)

for time (20 minute cap)

600 meter run

50 wall balls (20/14)

400 meter run

50 kb swings (55/35)

200 meter run

50 box jumps (24/20)

Categories: WOD

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