Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Dynamic Warm up, then
Grab a BB
Strength
Power Clean (Build to a 1RM)
Squat Clean Thruster (Warm-up x 2-3 sets of 1. Rest 60s)
Metcon
Chuck Rhoades (AMRAP – Reps)
AMRAP 7:
Squat Clean Thrusters (155, 105)
Extra Credit
Metcon (AMRAP – Rounds)
Tabata Elbow Plank: 8 x 20s hold/10s rest