Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 upper back roll out
:60 it band roll out
:60 split jerk no weight
Weightlifting
Split Jerk (5×3)
Metcon
Metcon (Time)
2 rounds for time
1000 meter row
50 hand release push ups
500 meter row
25 box jumps (24/20)