CrossFit Fixx – Rebuild

Warm-up

Warm-up (No Measure)

2:00 EZ Row

Into…

EMOM x 9 MINUTES

MIN 1 – 15 Tempo Air Squats

(1111)

MIN 2 – 15 Good Mornings

MIN 3 – :40 Hollow Hold

Strength

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Front Squat (2121)*

*Keep loading light to moderate.

(Score is Load)

Front Squat (3 x 5 tempo (2121))

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

15/12 Cal Row (or 1:00 cardio of your choice)

:30 Plank Hold

10 Front Squats (95/65)|(75/55)

10 Hang Power Clean

:30 Hollow Hold

(Score is Rounds + Reps)