Fox River Strength and Conditioning – CrossFit
Warm-up (No Measure)
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 with a partner:
400 Meter Partner Buddy Carry (split as needed)
With remaining time AMRAP:
400 Meter Row, Run, Ski Erg
30 Wallballs (20, 14)
*One person works. Split as desired.
Alternating DB Curls
*Start with a weight you can perform 10 reps on each arm then proceed down the rack performing 1 rep less than max for each set.