Crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds with empty barbell

5 shrugs

5 elbows high and outside

5 muscle cleans

5 power cleans

Conditioning

3 rounds

5 med ball cleans

6 sit-ups

7 lunges per leg

Weightlifting

Power Clean (Establish 3 rm)

Metcon

Metcon (Time)

21-15-9

Push press (95/65)

Toes to bar