CrossFit – Sun, Dec 17

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

1:00 Cal Row

6 Slow Ring Rows

6/6 DB Upright Row

6/6 DB Arnold Press

12 Alt. V-Ups

Workout – Performance

AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)

5 Strict Pull-Ups

8 Alt. DB Hang Power Clean to Overhead (50/35)*

12/10 Cal Row

*Add 4 Reps after each full round.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)

5 Vertical Ring Rows

8 Alt. DB Hang Power Clean to Overhead (35/20)*

10/8 Cal Row

*Add 4 Reps after each full round.

(Score is Rounds + Reps)

KG DB: (15/10)

Post-Workout Strength – All

Bench Press (10-8-6-4*)

*Start Light and build to Moderate+.

(Score is Weight)

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CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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