Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Burgener Warm-up, then
15-20 (total) Seated Box Jumps building in height
Coaches Hang Squat Snatch Progressions
Front Box Squat Practice
Strength
Hang Snatch (8 x 2, 90 second EMOM)
Front Box Squat (8 x 3 @65-70% of 1RM Front Squat, 60s, EMOM)
Metcon
Metcon (Time)
For time:
30-20-10
Goblet Squats (70, 53)
KBS (70, 53)
7:00 Cap