Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 barbell shrugs
10 high and outside
10 muscle cleans
10 squat cleans
conditioning
amrap 3
10 kb swings
10 jumping pull ups
10 single unders
Weightlifting
Clean (5×3)
Metcon
Metcon (Time)
60-50-40-30-20
overhead lunges (45/25)
double unders
abmat sit ups