Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Banded Snatch WarmUp, Then,
Burgener Warm-Up, Then,
Grab a BB and built to Metcon weight at Coaches Direction
Metcon
Metcon (AMRAP – Reps)
With a partner:
0:00-8:00
Max 400 meter runs
8:00-16:00
Max Power Snatches (135, 95)
16:00-24:00
Max 400 meter runs
*One person works. Split as desired.
*Score = total number of 400 meter runs + snatches
Extra Credit
Metcon (AMRAP – Rounds)
5 Minutes of Parasympathetic Breathing
5 Minutes of Static Stretching