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)
