CrossFit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

10 med ball deadlifts

10 supermans

10 single legged deadlifts

10 supermans

Conditioning

Amrap 3

10 empty bar goodmormings

15 sit ups

10 squats

Weightlifting

Deadlift (5×3)

Pause 1 second at the knee then finish the lift

Metcon

Metcon (Time)

For time

500 meter row

27-24-21

Wall balls (20/14)

Box jumps (24/20)

Ring dips

500 meter row

Categories: WOD

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