CrossFit Fixx – CrossFit
Warm-up
Warm-Up (No Measure)
3 ROUNDS
10 WB Front Squats → 10 WB Thrusters → 10 WB Shots
10 Ankle Rotations L/R
10 Alt. Cossack Squats
10 Alt. Samson Lunges
10 Calf Raises
Strength
Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat)
(Score is Weight)
Week 9 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
24 Wall Balls (20/14)|(14/10)
12 Toes to Bar
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
