Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 barbell shrugs
10 burpee broad jumps
10 barbell high and outside
10 inch worms
10 barbell muscle cleans
10 bear crawl steps per leg
10 barbell power cleans
10 walking lunges per leg
Weightlifting
Squat Clean and Jerk (eom )
Metcon
Metcon (Time)
for time (cap 10 minutes)
21-15-9
deadlifts (185/105)
75-50-25
double unders
15-12-9
kb swings (70/55)