Fox River Strength and Conditioning – CrossFit
Metcon
Warm-up (No Measure)
10 minutes to warm up and roll out for the wod
500 meter row/ski
Metcon
Metcon (Time)
“FAT AMY”
for time (30 minute cap)
50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 kb swings (55/35)
10 burpees
10M (1 length) bear crawl
10 burpees
20 kb swings (55/35)
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 air squats