Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 dB clean and jerks
10 over and backs
10 dB clean and jerks
10 kyacks per side
10 dB clean and jerks
10 inch worms
10 dB clean and jerks
10 crab walk steps per arm
Weightlifting
Split Jerk (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 14
10 thrusters (95/65)
8 strict pull ups
6 burpees over the bar