Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds Lower BB Complex
Rest 40-60s, add light weight.
Then,
3 Power Cleans on Coaches Call
Strength
Power Clean (6 x 3 @ 75%, every 90s)
Use Monday’s 1RM
Bulgarian Split Sqaut (4 x 5 ea. Rest 90s)
Metcon
Metcon (Weight)
8 Rounds of:
20s Sled push All Out Sprint Rest 90s
Extra Credit
Single Arm Farmer Carry (Max 100 Ft. Trips in 5 Minutes. Alternate sides. )
Go AHAP