CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
10 Ring Rows
5 BB Upright Rows
10 Box Step-Ups
:20 Hollow Hold
Into…
AMRAP x 4 MINUTES
5 Hang High Pulls
5 Hang Muscle Cleans
10 Elbow Punches
5 Box Jumps w/ Step Down
8/6 Cal Rows
Workout
Metcon (Time)
FOR TIME*
25 Ring Muscle-Ups
50 Hang Power Cleans (155/105)|(115/75)
75 Box Jumps (24/20)
100/75 Cal Row
*Partition as Needed and Complete in Any Order to Complete All the Work.
(Score is Time)
KB BB: (70/47.5)|(52.5/35)
RMU Option 1: Burpee Chest to Bar Pull-Ups
RMU Option 2: Burpee Pull-Ups
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
20 Ring Muscle-Ups
40 Power Cleans (155/105)|(115/75)
60 Box Jumps (24/20)
80/65 Cal Row
*P1 works while P2 Rests. Split work as needed. Complete in order for both Rounds.
(Score is Time)
KB BB: (70/47.5)|(52.5/35)
RMU Option 1: Burpee Chest to Bar Pull-Ups
RMU Option 2: Burpee Pull-Ups