CrossFit Fixx – CrossFit
Warm-up
AMRAP x 7 MINUTES
5 Scap Pull-Ups
5/5 Elbow Punches
5 Kang Squats
10 Box Step Overs
Strength
Front Squat (6-4-4*)
*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.
(Score is Weight)
Week 5 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
1 Rope Climb
2 Front Squats (205/145)|(145/100)*
10 Box Jump Overs (24/20)
*Can be taken from the floor or rack.
(Score is Rounds + Reps)
KG BB: (90/65)|(65/45)
Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
