Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 shrug and high pull
3 med ball cleans
10 muscle cleans from knee
6 med ball cleans
10 power cleans from below knee
9 med ball cleans
Weightlifting
Power Clean (5×5 60-70% 1 rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10
10 box jumps (24/20)
10 burpees
10 kB swings (55/35)