Announcements
Holiday Class Hours:
Saturday, 12/24 & 12/31 -CrossFit @8:00am
Monday, 12/26 – 8:30am & 5:00pm Only
Tuesday-Friday, 12/27-12/30 -CrossFit classes at 6:00am, 8:30am, & 5:00pm Only
Regular schedule resumes Monday, January 2nd. Happy Holidays!!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Box Step-Overs
10 PVC Pass Thru
10 Air Squats
:20 Hollow Hold
Into…
1 ROUND
10 Half Box Jumps
10 PVC BTN Strict Press
10 PVC OHS
:20 Hollow Rocks
100m Run
Into…
1 ROUND
10 Box Jump Overs
10 PVC BTN Push Press
10 Alligator Rocks
100m Run
Strength
Power Snatch (ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep TNG Power Snatch)
(Score is Weight)
Workout
“COUNTDOWN” (Time)
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)|(95/65)
*After each full round complete a 100m Run. The workout ends with a 100m Run.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
NOTE: New Benchmark.
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)|(95/65)
*After each full round complete a 100m Run.
**P1 works while P2 Rests. Split work as needed. Both Partners run together each time. Once the final round of 1/1/100m is completed start back at the beginning. Each 100m run counts as 1 rep.
(Score is Total Reps)
KG BB: (60/42.5)|(42.5/30)
