monday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 empty bar clean pulls

10 empty bar power cleans

10 empty bar cleans

conditioning:

100 meter run

200 meter row

100 meter run

Weightlifting

5/14 clean complex (10×1)

emom 10

1 power clean, 1 clean, 1 hang clean, 1 jerk

Metcon

Metcon (Time)

for time

800 meter run

1000 meter row

800 meter run