FRIDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 OVER AND BACKS

100 METER WAITER CARRY

20 OVER AND BACKS

100 METER FARMER CARRY

CONDITIONING:

1000 METER ROW

Weightlifting

SNATCH COMPLEX (6X1 )

PERFORM 1 HANG SNATCH AND 1 HIGH HANG SNATCH

Metcon

Metcon (Time)

30-20-10

PUSH PRESS (95/65)

JUMPING LUNGES PER SIDE

WEIGHTED SIT UPS (45/25)

Categories: WOD

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