Crossfit tuesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 med ball cleans

:30 handstand hold

10 med ball squats

Conditioning:

3 rounds

10 pulls on rower

10 empty bar bent over rows

10 jumping lunges

Weightlifting

Squat Clean and Jerk (Emom 10 (2-3 per minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12

30 shoulder touches

20 rower/ski calories

10 hang db clean (50/35)

Categories: WOD

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