Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds (one with pvc/one with empty bar)
5 shrugs
5 high and outside
5 muscle clean
5 power cleans
5 cleans
conditioning:
3 rounds
10 med ball cleans
20 sit ups
Weightlifting
Clean (emom 20 )
every 2 minutes
1 clean/1 hang clean/1 jerk
Metcon
Metcon (AMRAP – Reps)
death by weighted burpee box steps (35/25)