CrossFit – Sat, Sep 16

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

2-4-6 and so on…

Alt. Box Step-Overs

Alt. DB Deadlifts

Ring Rows

Short Rest Into…

2 ROUNDS

5/5 DB Hang Power Clean*

5/5 DB Push Press*

7 Box Jump Overs

7 Kip Swings

*RND 2 combine movements into 3/3 DB Hang Power Clean & Jerks.

Skill

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice A Gymnastics Pull Option*

*Options:

Vertical Ring Rows

(Strict) Pull-Ups

(Strict) Chest to Bar

Bar/ Ring Muscle-Ups

(No Measure)

Partner Workout

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

4 DB Hang Power Clean & Jerk (Athlete Choice)

4 Box Jump Overs (24/20)

2 Muscle-Ups**

*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.

**Option for Ring or Bar.

(Score is Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :15-:30 False Grip Ring Dead Hang*

MIN 2 – 10/10 Single Arm DB Upright Rows

MIN 3 – :25/:25 Half Pigeon on Box

*Can be done from the tall or short rings.

(No Measure)

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