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)
2 ROUNDS
12 PVC Pass Thru
10 Hollow Rocks
8 Arm Haulers
100m Run
INTO..
AMRAP x 4 MINUTES
100m Run
10 PVC OH Lunge-Lunge-Squat
5 Burpees
Strength
Overhead Squat (5-5-5*)
Tempo Overhead Squats (22X1)
*Build up to a Moderate weight.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout
“COOL HAND LUKE” (Time)
7 ROUNDS FOR TIME
7 Overhead Squats (115/75)|(75/55)
7 Bar Facing Burpees
7 Toes to Bar
100m Run
(Score is Time)
KG BB: (52.5/35)|(35/25)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Barbell Rollouts
15 Sit-Ups
:45 Barbell Front Rack Hold
-Rest As Needed b/t Sets-
(No Measure)
