Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3×500 meter row
split jerk technique
Weightlifting
Split Jerk (5×3 eom)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 15
10 power cleans (115/85)
20 wall balls (20/14)
30 jumping lunges
40 sit ups