CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
3/3 SA KB DL
4/4 SA KB Russian Swing
5/5 SA KB High Pulls
12 Walking Lunges
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS
1 Clean Deadlift
+
1 Below the Knee High Pull
+
1 Below the Knee Hang Power Clean
+
1 Above the Knee Hang Power Clean
*Start light and build to moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 DB Power Cleans (50/35)|(35/20)
10 KB Sumo Deadlift High Pull (70/53)|(53/35)*
100′ Mixed Grip Lunges**
*Option for DBL DB Sumo DB High Pull
**Lunge 50′ with KB In Suitcase Hold, and DB in Front Rack. Lunge 50′ back with KB/DB in opposite hands.
(Score is Rounds + Reps)
