thursday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

5 med ball pulls

5 med ball squats

5 med ball cleans

conditioning:

amrap 5

200 meter row

10 duel db cleans

Weightlifting

5/3 clean complex (8×1)

emom 8

perform 2 hang cleans and 1 jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 14

10 db overhead squat (5 per arm) (50/35)

20 burpees over the db

30 sit ups

Categories: WOD

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