Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:30 barbell shrugs
10 dB snatches
:30 high and outside
10 dB snatches
:30 muscle snatch
10 dB snatch
:30 power snatch
Weightlifting
Power Snatch (5×5 add 5%)
Metcon
Metcon (AMRAP – Reps)
Death by calories