Athlete Transformation – Rich Froning before CrossFit (and 20 of his Workouts Every Athlete Should Try)

Rich Froning CrossFit Workouts – WORKOUT 12

A.M.

AMRAP for 20 minutes:

  • 5 x squat clean (185 lbs)
  • 10 x push-up
  • 15 x pull-up

WORKOUT 13

P.M.

10 rounds of:

  • 10 x kettlebell swing (70 kg)
  • 10 x box jump (30-lb vest)

Note: A new round starts every three minutes.

WORKOUT 14 – WOD WITH THE BOYS

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