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Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

Coaches Dynamic Warm-up, then,


Remaining time with LIGHT DBs

Warm up DB Hang Power Cleans and DB Hang Squat Cleans

Muscle clean –> Power clean –> Front squat –> Squat Clean


3k (Time)

With a partner for time:

50 DB Hang Power Cleans (50, 35)

1500 meter row

50 DB Hang Squat Cleans (50, 35)

1500 meter row

Extra Credit

Metcon (AMRAP – Rounds)

1/2 Tabata Hollow Rocks: 4 x 20s work/10s rest.

Categories: WOD

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