Yaaaaaasssss! Friday!!!

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Grab a set of DBs and a Red Band

Strength

Weighted Close Grip Chin-up (3RM)

Metcon

Metcon (Time)

21-15-9

DB Hang Power Cleans (50, 35)

Push-ups on Dumbbells

Then,

21-15-9

DB Floor Press (50, 35) (Neutral Grip)

*50 Banded pull-aparts after each set (pronated grip)

Extra Credit

Worlds Greatest Stretch – 30s in each pose

Categories: WOD

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