wod

Friday

Announcements

Calling all 2nd thru 5th grade kids!
CrossFit Kids begins Tuesday, 9/13 at 4pm with Coach Ben!!
Please share w/other parents and ask a coach if you have ?’s.

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

1 ROUND

10 Clean Deadlifts

10 Barbell Strict Press

:20 Single Unders

10 Wall Ball Squats

Into…

1 ROUND

8 Upright Rows

8 Barbell Push Press

:20 High Jump Single Unders

10 Wall Ball Push Press

1-2 ROUNDS

6 Hang Muscle Cleans

6 Hang Power Cleans

6 Wall Balls

:20 Double Unders / Double Under Practice

Strength

Clean and Jerk (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

12 Wall Balls (20/14)|(14/10)

36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

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