Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Happy birthday troy
2 rounds
5 med ball shrugs
5 med ball pulls
5 med ball cleans
Conditioning:
Clean practice
Weightlifting
High-Hang Clean (5×3)
Metcon
Metcon (Time)
For time (20 minute cap)
50 calories
40 goblet squats (55/35)
30 sit ups
20 deadlifts (185/115)
10 burpees
10 calories
20 goblet squats
30 sit ups
40 deadlifts
50 burpees