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Rebuild Week 1 Day 3

Announcements

MURPH Hero WOD on Memorial Day, Monday, 5/25!
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CrossFit Fixx – Rebuild

Warm-up

Warm-up (No Measure)

WARM-UP

1 ROUND

400m Run

25′ High Kicks

25′ High Knees

25′ Elbow to Instep

25′ Butt Kickers

25′ Lunge + Twist

25′ Side Shuffle

Into…

3 ROUNDS

8/8 SA DB Strict Press

6/6 SA DB Bent Over Row

4 Burpees

Strength

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Strict Press (2121)*

*Keep loading light to moderate.

(Score is Load)

Shoulder Press (3×5 Tempo Strict Press (2121)*)

Workout

Metcon (Time)

WORKOUT

EVERY 3:00 x 4 SETS

400m Run

12 Push Press (95/65)|(75/55)*

*Option for athlete to increase load

after 2nd Set to 115/75

(Score is Time)

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