Wednesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

5 empty bar shrugs

10 empty bar high pulls

5 empty bar cleans

Conditioning:

3×250 meter row

Weightlifting

Squat Clean (1 rm)

25 minutes to establish 1 rm

Metcon

Metcon (AMRAP – Reps)

Emom 10

1st minute 50 double unders

2nd minute 20 wall balls (20/14)