CrossFit Fixx – Barbell Club
Warm-Up
2 ROUNDS
5/5 WB Around the Worlds
10 Air Squats
10 Piked Shoulder Taps
8 Clean Deadlift + Upright Rows
INTO..
1 ROUNDS
8 Alt. WB Around the Worlds
8 WB Thrusters
8 Push-Up to Pike
12 Elbow Punches
Power Clean Skill Work
5 x 5 Tall Cleans*
5 x 5 Panda Pulls*
5 x 5 Slow Power Cleans**
*Start light build to a moderate weight.
** Pick up where you left off with weight. When doing these, think 3-5sec to get to high hang position and from that position take off with a VERTICAL jump.
20-Min. Cap
Metcon (Time)
IN TEAMS OF 2…
30 ROUNDS FOR TIME*
5 Wall Balls (20/14)|(14/10)
3 Handstand Push-Ups
1 Power Clean (225/155)|(155/105)
*P1 starts a full round while P2 rests. Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 15 Rounds (30 total).
(Score is Time)
20-Min. Cap
