Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 MED BALL SHRUGS
10 MED BALL PULLS
10 MED BALL SQUATS
CONDITIONING:
2 ROUNDS
15 MED BALL CLEANS
10 GOBLET LUNGES
Weightlifting
CLEAN COMPLEX (1 1 1 1 1 1)
PERFORM:
1 CLEAN
1 HANG CLEAN
1 HIGH HANG CLEAN
Metcon
Metcon (Time)
21-18-15-12-9
DEADLIFTS (155/105)
SHOULDER TOUCHES PER ARM