Crossfit wednesday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 slow ring rows

10 negative ring dips

20 over and backs

20 kyacks

Conditioning:

Death by kettlebell swings

Gymnastics

Pull-ups (5×5)

Ring Dips (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 back squats (135/95)

10 toes to bar

Categories: WOD

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