Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
5 empty bar shrugs
10 empty bar high pulls
5 empty bar cleans
Conditioning:
3×250 meter row
Weightlifting
Squat Clean (1 rm)
25 minutes to establish 1 rm
Metcon
Metcon (AMRAP – Reps)
Emom 10
1st minute 50 double unders
2nd minute 20 wall balls (20/14)