Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
5 med ball pulls
5 med ball squats
5 med ball cleans
conditioning:
amrap 5
200 meter row
10 duel db cleans
Weightlifting
5/3 clean complex (8×1)
emom 8
perform 2 hang cleans and 1 jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 14
10 db overhead squat (5 per arm) (50/35)
20 burpees over the db
30 sit ups