Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Partner up and grab barbells and a plate
Then,
AMRAP 8 w. empty barbell:
8 Muscle Snatch
8 Barbell Rows
8 Ground to Overhead with a plate
*One athlete completes a full round while their partner foams rolls
– First round foam roll lats left
– Second round foam roll lats right
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 in teams of 2:
200 Meter Run
30 Power Snatch (75, 55)
200 Meter Run
30 Barbell Rows (75, 55)
200 Meter Run
30 Ground to Overhead with a plate (45, 25)