Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY….
500 METER ROW
40 SIT UPS
30 AIR SQUATS
20 RING ROWS
10 BURPEES
Metcon
Metcon (AMRAP – Rounds and Reps)
“VIOLA”
AMRAP 20
RUN/ROW 400 METERS
11 POWER SNATCHES (95/65)
17 PULL UPS
13 POWER CLEANS (95/65)
FOR U.S. STAFF SARGENT ALEX VIOLA, 29, WAS KILLED NOV. 17, 2013 IN AFGHANISTAN
CAN BE DONE SOLO OR AS A TEAM