CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
3 ROUNDS (6:00 CAP)
3 Burpees
4 Air Squats
5/5 Moose Antlers
6 Alt. Step-Ups
7 Body Weight Good Mornings
Strength
Metcon (Weight)
4 SETS
1:00 – Max Seated DBL DB Snatch*
1:00 – Max DB Chest Supported Rows
-Rest 1:00 b/t Sets-
*Complete either on bench or medball.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1 DB Thruster (50/35)|(35/20)
2 DB Burpees
3 DB Front Squats
4 DB Suitcase Step-Ups (24/20)
200m Run
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
1 DB Thruster (50/35)|(35/20)
2 DB Burpees
3 DB Front Squats
4 DB Suitcase Step-Ups (24/20)
*Partner 1 completes one full round while Partner 2 rests. Then switch.
(Score is Rounds + Reps)
