Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
with empty bar perform 2 sets 5 reps each
shrugs
high and outside
muscle clean
power clean
squat clean
Weightlifting
Clean (emom 10)
perform 1 clean and 1 hang clean
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 12
12 hang power snatch (75/55)
24 sit ups
36 shoulder touches