Tursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

10 dB clean and jerks

10 over and backs

10 dB clean and jerks

10 kyacks per side

10 dB clean and jerks

10 inch worms

10 dB clean and jerks

10 crab walk steps per arm

Weightlifting

Split Jerk (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 14

10 thrusters (95/65)

8 strict pull ups

6 burpees over the bar

Categories: WOD

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