Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 med ball shrugs
10 med ball high pulls
10 med ball cleans
1 round
10 high hang cleans empty bar
Weightlifting
Front Squat (10×1 with hang clean )
Metcon
Metcon (Time)
3 rounds for time
20 front rack lunges (95/65)
15 burpees over the bar
10 strict pull ups