WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes Dynamic Warm-up

Then,

Banded Snatch Warm-up + Thoracic Mobility

10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides

Strength

Power Snatch + OHS (Build to a challenging 1 + 3)

Power Snatch + OHS

Squat Snatch (2 x 3 r60)

Touch and go

Metcon

The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

RX+ (135, 95)

Extra Credit

Glute Hip Thrust (3 x 5 ea. Rest 60s.)

Single Leg with 5 second hold

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