Announcements

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CrossFit Fixx – Rebuild

Warm-up

Warm-up (No Measure)

2:00 EZ Row (or choice cardio)

Into…

EMOM x 9 MINUTES

MIN 1 – 15 Tempo Air Squats

(1111)

MIN 2 – 15 Good Mornings

MIN 3 – :40 Hollow Hold

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5-7 Strict Pull-ups or

7-10 Ring Rows

MIN 2 – :45 Bike @ Moderate

Pace

(No Measure)

Workout

Metcon (Time)

3-4 SETS*

25/20 Cal Bike

15 Box Jumps w/ Step Down

(24/20)

12 Pull-ups

-1:00 Rest b/t Sets-

*3 Sets if coach/athlete want to reduce

volume

(Score is Time)