crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 over and backs

10 Kyacks per side

:30 empty bar overhead hold

conditioning:

3 rounds

5 db front squats

5 db push press

Weightlifting

Shoulder Press (5×10)

add 5 pounds from last lift

Metcon

Metcon (Time)

21-18-15

front squats (115/85)

assault bike calories