Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
5 empty barbell shrugs
5 muscle snatches
5 hang power snatches
5 junk yard dogs with a partner (s)
Conditioning
3 rounds
5 left arm kB snatch
10 Superman’s
5 right arm kB snatch
Weightlifting
Power Snatch (5×1 with 1 hang power snatch )
Metcon
Metcon (Time)
21-15-9
Power snatch (95/65)
Overhead squats
Calories