Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
mobility
coaches choice
Metcon
Metcon (3 Rounds for reps)
in teams of 2
amrap 8
15 med ball cleans (20/14)
15 pull ups
15 burpees to a plate (45/25)
rest 1 minute
amrap 8
15 wall balls (20/14)
15 push ups
15 burpee pull ups
rest 1 minute
amrap 8
15 weighted sit ups(20/14)
15 ring dips
15 inverted burpees