Announcements
“MURPH” sign-ups are now open! Classes will be held at 5:30am & 7:00am, Monday, 5/30 – Memorial Day! All other classes cancelled for the holiday.
Family and friends are welcome to do the workout! (Must sign a waiver before class)
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges
MIN 2 – 10 Scap Pull-Ups + Max Ring Rows
MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 4 – 100m Run @ Mod Pace + Max Air Squats
MIN 5 – 10 Scap Pull-Ups + 10 Ring Rows
MIN 6 – 10 Scap Push-Ups + Max Hand Release Push-Ups
Strength
Back Squat (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*After every Two Rounds, complete a 200m Run.
(Score is Rounds + Reps)
