Thursday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute jump rope

1 minute air squats

1 minute sit ups

1 minute lunges

Conditioning:

Complex practice

Weightlifting

1 hang, 2 front squats, 3 jerks

Perform 5 sets of the above complex at the same weight

Metcon

Metcon (Time)

For time

25 back squats (135/95)

25 jumping pull ups

20 front squats (95/65)

20 pull ups

15 front rack lunges (75/55)

15 chest to bar pull ups