Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:30 in each position (3 position stretch
10 shoulder press empty bar
:30 over and backs
10 push press empty bar
:30 kyacks per side
Weightlifting
Push Press (Establish 3 rm)
Metcon
Metcon (Time)
21-15-9
Power snatch (75/55)
Handstand push ups