crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up (No Measure)


:60 paleo chair

:30 frogger stretch

:60 couch stretch total

:30 frogger stretch

:60 pigeon pose total


amrap 4

10 empty bar back squats

20 supermans

10 flutter kicks per side


Back Squat (5×3)


Yeti (Time)

For time:

25 pull-ups

10 muscle-ups

1.5-mile run

10 muscle-ups

25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
To learn more about Yeti click here

Categories: WOD

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