Fox River Strength and Conditioning – CrossFit

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Warm-up (No Measure)

1 minute front rack hold with hook grip

30 second banded tricep stretch each side

1 minute paleo chair


ski erg technique then in teams of 2 perform 40 calories for time


Front Squat (5×3 )

3 second pause at the bottom of the squat (add weight from last 5×3 front squat)


Metcon (AMRAP – Rounds and Reps)

amrap 12

21 alternating kb cleans (55/35)

15 push jerk (95/65)

9 burpees over the bar

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