Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
100 meter row
5 med ball shrugs
200 meter row
10 med ball pulls
300 meter row
15 med ball cleans
Weightlifting
Power Clean (5×5 add 5%)
Metcon
Metcon (Time)
21-15-9
hang power snatch (95/65)
chest to bar pull ups