Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 MED BALL DEADLIFT
5 MED BALL PULL
5 MED BALL SQUATS
CONDITIONING:
DEATH BY MED BALL CLEANS
Weightlifting
Clean (5X5 ADD 5-10 POUNDS FROM LAST LIFT)
Metcon
Metcon (Time)
FOR TIME
10 KB OVERHEAD SQUAT (35/18)
20 SHOULDER TO OVERHEAD (115/85)
30 KNEES TO ELBOWS
40 ALTERNATING PISTOLS
50 BURPEES OVER THE BAR