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wod

CrossFit – Tue, Nov 29

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4 Inch Worms + Push-Up

6 Alt. Groiners

8 Scap Pull-Ups

10 Cat Cows

Into..

3 ROUNDS

9 Barbell RDL

8/8 SA Ring Row

7 Up-Downs

6 Box Step-Overs

Strength

Deadlift (1.) ON A 8:00 RUNNING CLOCK…
Build to a Mod-Heavy 4-Rep)

(Score is Weight)

-Rest 2:00 b/t Part 1 & Part 2-

Deadlift (2.) EMOM x 4 MINUTES
2 Deadlifts*)

*Start with the Weight from Part 1 and Build to or Above Workout Weight.

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

2 Deadlift (315/205)|(225/155)

4 Bar Muscle-Ups

8 Box Jump Overs (24/20)

(Score is Time)

KG BB: (143/93)|(100/70)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

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