Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 snatch pulls
10 snatch balance
10 power snatch
conditioning:
2 rounds
10 kb swings
20 knees to chest
Weightlifting
5/18 snatch complex (7×1)
emom 7
1 power snatch, 1 hang snatch, 1 overhead squat
Metcon
Metcon (Time)
for time
21 deadlift (155/105)
600 meter run
15 deadlift (185/125)
400 meter run
9 deadlift (205/145)
200 meter run