Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length crab walk
20 over and backs
1 length walking lunge
20 kyacks
1 length bear crawl
20 over and backs
conditioning:
foot position for split jerk
Weightlifting
Split Jerk (emom 10)
Metcon
Metcon (Time)
2 rounds for time
10 power snatch (95/65)
20 goblet squats (70/55)
30 ring dips
40 weighted lunges (45/25)
500 meter row