Fox River Strength and Conditioning – CrossFit
Metcon
Warm-up
Warm-up (No Measure)
Coaches warm up, then:
2 Rounds of:
5 SDHP
5 Hang Power Cleans
5 Front Squat
*Add weight each set.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 w. a partner:
6 Bar Facing Burpees
9 SDHP (115, 75)
12 Hang Power Cleans (115, 75)
*One athlete completes a full round a time.
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 w. a partner:
6 Bar Facing Burpees
9 Front Squat (115, 75)
12/9 Calorie Bike/Row/Ski (100 Meter Run)
*One athlete completes a full round a time.
Metcon (No Measure)
10 Minutes of Zone 1 Work:
*Choose between row, bike, ski erg, jog, or light sledpull at an easy conversational pace.