Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 round (with pvc pipe)
10 overhead squats
10 snatch balance
2 rounds (with empty barbell)
5 hang muscle snatch
5 overhead squats
Weightlifting
Hang Snatch (emom 8 )
Metcon
Metcon (Time)
3 rounds for time
21 db overhead squats (50/35)
18 alternating db clean and jerks (50/35)
15 burpees over the db