Fox River Strength and Conditioning – CrossFit
Warm-up
Weightlifting
Metcon
Warm-up (No Measure)
Grab a light plate and light KBSs to warm-up/prepare for our Metcon today
Then,
AMRAP 6 of:
100m shuttle run (50m out, 50m back)
Asymmetrical Carry x 50 ft. Squat Thrust x 5 reps
Then,
Grab barbells and complete
3 Deadlifts
3 Muscle Cleans
3 Squat Cleans
*Add light weight 2 Deadlifts
2 Power Cleans
2 Squat Cleans
*Add light weight 2 Deadlifts
1 Power Clean
1 Squat Clean
Deadlift + Power Clean + Squat Clean Complex (10 x 2 + 1 + 1)
65-75% of Squat Clean Max
Rest 90s
Metcon (AMRAP – Rounds)
AMRAP 18:
100 Ft. Front Carry
100 Ft. Farmer Carry
15 Russian Swings
10 Goblet Squats
Rest 60s.
Extra Credit
5 Minutes of Parasympathetic Breathing or 5 Minutes of Easy Row, Bike, Jog