Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

“Pet Rock Warm-up”

Get into teams of 2 and complete a 400 meter run with 1 Heavy Kettlebell (pet rock.) The kettlebell is not to touch the ground and can be passed back and forth between partners however they see fit.


Metcon (Distance)

In teams of 3:

Each for Max Distance:

10 Minutes of Farmer Carry (70, 53)

10 Minutes of Sled Push Moderate

10 Minutes of Barbell Back Rack Carry (135, 95)


10 Minutes of bike, row, jog at a conversational pace.

Categories: WOD

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