Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 empty bar shrugs
3 dB overhead squats
10 high and outside
6 overhead squats
10 muscle snatch
9 overhead squats
10 power snatch
12 overhead squats
Weightlifting
Overhead Squat (EOM from floor)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10
50 jumping squats
40 push ups
30 med ball sit ups
20 wall balls (20/14)
10 power snatches (95/65)