CrossFit – Wed, Mar 1

Announcements

From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Row – Just Legs + :30 Row – Just Arms

5 High Hang Muscle Cleans

10 Alt. Elbow Punches

10 Tuck-Ups

Into…

1 ROUND

1:00 Row @ 20-25 S/M

5 Hang Power Cleans

10 Strict Press

10 V-Ups

Into…

1 ROUND

1:00 Row @ 25-30 S/M

5 Power Cleans

5 Tempo Strict Press (31×1)

10 Hanging Knee Raises

Strength – Performance

Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep )

(Score is Weight)

Strength – Fitness

Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Light-Moderate 5-Rep )

(Score is Weight)

Workout – Performance

“HURRICANE” (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!

(Score it Total Reps)

KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“HURRICANE (FITNESS)” (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score it Total Reps)

KG BB: (35/25)
*NOTE: W.O.W. this our pick for epic workout of the week!

Optional Cool Down

Metcon (No Measure)

2 SETS

:30/:30 Lat Foam Roll/Side

10 Slow Arm Haulers

5 Cat/Cows

1:00 Child’s Pose

(No Measure)

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