wod

Friday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

100m Run

10 PVC Pass Through

10 PVC Overhead Squats

10 Groiners + Twist

Into…

2 SET

8 High Pulls

8 Hang Muscle Snatches

8 Overhead Squats

8 Step-Ups*

*Round 2: Switch to Box Jumps

Strength

Snatch (1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-20-25

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

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