Thursday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Kettlebell warm up

Strength

Deadlift + Power Clean + Squat Clean Complex (5 x 2+1+1)

Add 5% from last week

Metcon

Metcon (AMRAP – Rounds)

Row, Bike, Ski Erg, or sledpull or push

10 x 30s on/60s off

Extra Credit

Banded Pull-Throughs (3×25 No Rest)

Double Leg Banded Leg Curls (3 x 50 No Rest )

Categories: WOD

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