Happy birthdaY Troy

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

:120 paleo chair

:60 ankle rotation

:120 squat therapy

:60 ankle rotation

:120 paleo chair

:60 squat to stand

Weightlifting

Back Squat (5×5 add 5%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups