Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
mobility
8 minute cap
in teams of 2 run 1 mile (break up the 1600 meters any way you like)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 25 (in teams of 2)
30 kb swings (55/35)
300 meter run
20 kb sumo deadlift high pulls (55/35)
200 meter run
10 pull ups
100 meter run