CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Jog
5/5 Single Arm KB Sumo Deadlift
10 Slam Balls
:30 Slam Ball Overhead Hold
Strength
Metcon (Weight)
4 SETS*
10/10 DBL KB Strict Press*
100′ KB OH Walk**
-Rest :30 b/t Sets-
*Athlete will Front Rack both KBs and complete 10 reps on one side with the other KB in the FR position. They will then switch sides.
**Athletes will hold one KB overhead and one in the FR position, walk 50′, switch sides and walk 50′ back.
(Score is Weight)
Perfrom Post-Workout
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
400m Run
10/10 KB Hang Clean (Athlete Choice)
20 Slam Balls (20/10)
(Score is Rounds + Reps)
Optional Finisher
Metcon (Time)
FOR TIME (OR NOT FOR TIME!)
5k Run to Support the Ultimate Hawaiian Trail Run
(Score is Time)
