Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
15 minutes
2 rounds
5 shrugs
5 high and outside
5 muscle snatches
5 power snatches
5 overhead squats
3 rounds with partner
10 junk yard dogs
5 dB snatches
10 knees to chest
Weightlifting
Power Snatch (5×3)
Metcon
Metcon (Time)
Hang power snatch (95/65)
Toes to bar
Pistol squats