Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 pvc high pulls
10 pvc push press
Conditioning:
3 rounds
5 med ball cleans
10 supermans
5 med ball shrugs
Weightlifting
Hang Clean (5×3 working your heaviest weight)
Metcon
Metcon (3 Rounds for reps)
Amrap 3 (3 times with 1 minute rest between starting over each round)
6 box jump overs
6 toes to bar