CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
7 Squat Jumps
7 Barbell Upright Rows*
7 RDL **
7 Strict Press
* Switch to Hang Muscle Cleans at Halfway
** Switch to Clean Deadlift at Halfway
Strength
Metcon (Weight)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:
1 Power Clean
+
1 Hang Squat Clean
+
1 Split Jerk
(Score is Weight)
Week 3 of 8
Workout
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
