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Barbell Club – Sat, Dec 10

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

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