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Rebuild Week 1 Day 5

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

50 Single Unders

50 Mountain Climbers

12 Reverse Lunges

12 Good Mornings

Into…

1 ROUND

50 Single Unders

50 Mountain Climbers

12 Front Rack Reverse Lunges

12 Barbell Good Mornings

Into…

1 ROUND

50 Single Unders

50 Mountain Climbers

15 Tempo Deadlifts (1111)

Strength

STRENGTH

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Deadlift (2121)*

*Keep loading light to moderate.

(Score is Load)

Deadlift (3×5 Tempo Deadlift (2121)*)

Workout

Metcon (Time)

WORKOUT

3-5 SETS*

12 “Library” Deadlifts

(185/125)|(155/105)|(115/75)**

50 Double Unders

-Rest :30 b/t Sets-

*3 or 4 Sets if coach/athlete want to

reduce volume and multiple options for

weight

**Library Deadlift is completely quiet

touch to the ground, no dropping or

slamming bar.

(Score is Time)

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