Announcements
MURPH Hero WOD on Memorial Day, Monday, 5/25!
Sign up now under ‘All Programs’ in Wodify to get your spot!
CrossFit Fixx – Rebuild
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
100m Run
10 Scap Push-ups
10 Scap Pull-ups
-1:00 Rest-
AMRAP x 4 MINUTES
100m Run
10 Wall Ball Strict Press
10 Wall Ball Front Squats
Extended Warm-up
Warm-up (No Measure)
4 SETS FOR QUALITY
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest :30 b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
800m Run*
500m Row
30 Box Step-Ups (24/20)
25 Slam Balls (20/10)
20 Wall Balls (20/14)|(14/10)
3-5 Wall Walks**
*Athlete can choose to Run 400m then
Walk 400m
**Choose a number that keeps you
moving and proper mechanics
(Score is Rounds + Reps)
