Saturday


Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Powerwalk Races

Then,

Set-up DBs and perform:

2 Rounds of:

3 RDL RDLs

3 DB Hang Power Cleans

3 DB Hang Squat Cleans

Rest 60s.

Metcon (AMRAP – Rounds and Reps)

With a running clock in teams of 2:

0:00-10:00

200 Meter Run

12 DB Hang Squat Cleans (50, 35)

*One athlete completes a full round at a time

12:00-22:00

200 Meter Run

12 DB Hang Power Cleans (50, 35)

*One athlete completes a full round at a time

24:00-34:00

150 Ft. Farmer Carry Intervals, AHAP

*One athlete completes a full round at a time

Then,

10 Minutes of “Recovery Work”

– Easy bike, jog, row, ski erg

Categories: WOD

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