Wednesday

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

Categories: WOD

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