Announcements
MURPH Hero WOD on Memorial Day, Monday, 5/25!
Sign up now under ‘All Programs’ in Wodify to get your spot!
CrossFit Fixx – Rebuild
Warm-up
Warm-up (No Measure)
2:00 EZ Row (or choice cardio)
Into…
EMOM x 9 MINUTES
MIN 1 – 15 Tempo Air Squats
(1111)
MIN 2 – 15 Good Mornings
MIN 3 – :40 Hollow Hold
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 5-7 Strict Pull-ups or
7-10 Ring Rows
MIN 2 – :45 Bike @ Moderate
Pace
(No Measure)
Workout
Metcon (Time)
3-4 SETS*
25/20 Cal Bike
15 Box Jumps w/ Step Down
(24/20)
12 Pull-ups
-1:00 Rest b/t Sets-
*3 Sets if coach/athlete want to reduce
volume
(Score is Time)
