Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

Powerwalk Races


Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

Buy in:

400 Meter Partner Buddy Carry (split as needed)


With remaining time AMRAP:

400 Meter Row, Run, Ski Erg

30 Wallballs (20, 14)

20 T2B

10 Burpees

*One person works. Split as desired.

Extra Credit

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.

Categories: WOD

Previous Post:


Next Post: