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CrossFit – Sat, Jan 28

Announcements

Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!

HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN (:40 ON / :20 ON)*

MIN 1: Step-Ups → Box Jumps

MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)

MIN 3: Tuck-Ups → V-Ups

MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings

*Progress to the second movement(s) halfway through the EMOM

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)

8 Toes to Bar*

6/6 Single Arm KB Push Press

16 Box Jumps (24/20)

*Option for Toes to ‘Something’

(Score is Rounds + Reps)

KG KB: (24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)

8 Toes to Bar*

6/6 Single Arm KB Push Press

16 Box Jumps (24/20)

*Option for Toes to ‘Something’

(Score is Rounds + Reps)

KG KB: (24/16)

*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.

Finisher

Metcon (No Measure)

3 SETS

40 Alt. KB Flutter Kicks

20 KB Horn Curls

20 KB Upright Rows

-Rest As Needed b/t Sets-

(No Measure)

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