friday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

20 banded pull aparts

10 2 second pause supermans

1 minute chest opener

30 second pec smash per side

conditioning:

death by push ups

Weightlifting

Bench Press (5×6 with 1 empty sled pull)

Metcon

Metcon (Time)

200 meter run

21 clean and jerks (115/85)

21 russian swings (70/55)

200 meter run

15 clean and jerks

15 russian swings

200 meter run

9 clean and jerks

9 russian swings

200 meter run

Categories: WOD

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