WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Grab Boxes and Barbells and complete:

10 Box Jumps

10 Barbell Push Press

10 Burpees

10 Burpee Box Jumps

10 Barbell Push Jerk

Strength

Rope Climb (5 x 1-2 r 45)

Rx+: L-Sit Rope Climb

Rx: Legless Rope Climb

Ring Dips (5 x 8-10 r45)

Strict

Metcon

Nutshell (Time)

For time:

25 Burpee Box Jumps (24, 20)

50 S20H (135, 95)

25 Burpee Box Jumps

Extra Credit

Light DB Shoulder Circuit #2 (3 x 15 ea. r60s)

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