Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
5 dB clean and jerks
5 barbell shrugs
5 dB clean and jerks
5 barbell high and outside
5 db clean and jerks
5 muscle clean and shoulder press
5 dB clean and jerks
5 front squats
Weightlifting
Squat Clean and Jerk (5×3)
Squat Clean and Jerk (5×3)
Metcon
Metcon (Time)
21-15-9
Front rack lunge (115/85)
Alt dB snatch (50/35)