Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
5 empty bar clean pulls
5 empty bar front squats
5 empty bar muscle cleans
conditioning:
death by med ball cleans
Weightlifting
clean complex 4/17 (7×1)
perform 1 clean, 1 hang clean, 2 high hang cleans every 2 minutes for 14 minutes
Metcon
Metcon (AMRAP – Reps)
amrap 9
2 shoulder touches
2 db snatch (50/35)
….