saturday team wod

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

mobility

8 minute cap

in teams of 2 run 1 mile (break up the 1600 meters any way you like)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 25 (in teams of 2)

30 kb swings (55/35)

300 meter run

20 kb sumo deadlift high pulls (55/35)

200 meter run

10 pull ups

100 meter run