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CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets (10:00 Cap)
1:00 Row @ Mod Pace
10 Push-Up to Pike
10 Cat Cows
10 Moose Antlers
10 Alt. V-Ups
2 Sets
1:00 Row @ Hard Pace
8 Up-Downs
8 Glute Bridge-Ups
8 V-Ups
8 Barbell Strict Press
Strength
Split Jerk (Build to a Heavy 1-Rep *)
ON A 15:00 RUNNING CLOCK
*Push or Split Jerk
Week 4 of 8
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
500/400m Row
10 Hand Release Push-Ups*
7 Jerks (135/95)|(95/65)**
*Increase by 5-Reps Every Round
**Option for Push or Split
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
