Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Grab Boxes and Barbells and complete:
10 Box Jumps
10 Barbell Push Press
10 Burpees
10 Burpee Box Jumps
10 Barbell Push Jerk
Strength
Rope Climb (5 x 1-2 r 45)
Rx+: L-Sit Rope Climb
Rx: Legless Rope Climb
Ring Dips (5 x 8-10 r45)
Strict
Metcon
Nutshell (Time)
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps