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wod

Friday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run or 2:00 Bike…

Into…

3 SETS

10 Bodyweight Kang Squats

8 Up-Downs*

6 Groiners w/ Thoracic Twist

*Round 2 – Burpee + Crawl-Up / Round 3 – Burpee

**9:00 Cap…goal is to get sweaty, open up lower back / hip flexors, and build motor pattern for burpee

Workout

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

Alt. Strength

Metcon (No Measure)

3-4 SETS FOR QUALITY

12-15 DB Floor Press (Moderate)

15-20 DBL DB Twisting Curls (Light)

(No Measure)

Alt. Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50 Double Unders

40 Alt. Crossbody Mountain Climbers

30/24 Cal Row

25 Sit-Ups

20 KB Swing (53/35)|(35/26)

(Score is Rounds + Reps)

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