Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 high and outside
5 front squats
10 muscle cleans
7 front squats
10 power cleans
9 front squats
10 drop clean
Weightlifting
Front Squat (5×3 from the floor eom)
Metcon
Metcon (Time)
21-15-9
Squat cleans (95/65)
Strict pull ups