Fox River Strength and Conditioning – CrossFit
Metcon
Metcon (3 Rounds for reps)
amrap 9
200 meter row
15 front squats (115/85)
10 toes to bar
rest 1 minute
amrap 8
20 hang cleans (95/65)
15 hand release push ups
100 meter row
rest 1 minute
amrap 7
20 pull ups
150 meter row
10 power snatches (75/55)