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wod

Friday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:50 ON/ :10 OFF)

MIN 1 – :20/:20 Staggered Stance Good Morning (Barbell Optional)

MIN 2 – :20 Single Unders into Max Double Unders/Attempts

MIN 3 – :20 Bootstrappers into Max Good Mornings

MIN 4 – :20 Single Unders into Max Double Unders/Attempts

MIN 5 – :25 Above the Knee Deadlifts into :25 Below the Knee Deadlifts

Strength

Deadlift (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep)

(Score is Weight)

Week 1 of 9

Workout

Metcon (Time)

12 ROUNDS FOR TIME

3 Deadlifts (70% of 1-Rep Deadlift)

20 Double Unders*

*Increase Double Unders by 10 Reps Every 4 Full Rounds…

R1-4 – 20

R5-8 – 30

R9-12 – 40

(Score is Time)

Optional Extra Credit

Metcon (No Measure)

EXTRA CREDIT MURPH PREP –

DAY 2

CONDITIONING + STRENGTH

6 SETS*

300m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6

runs…faster than your 400m pace from

earlier this week. Intentional, crisp

movement on all the of the BW

movements. Try to accomplish unbroken

if possible.

(No Measure)

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