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Rebuild Week 1 Day 7

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)

3-4 ROUNDS

1:00 Bike

7 PVC Pass Thrus

7 PVC Behind the Neck Push Press

7 PVC Kang Squats

7 PVC Overheads Squats

Strength

EVERY 1:30 x 6 SETS

3 Hang Power Snatch*

*Increase load every other set. Keep light

to moderate.

(Score is Load)

Hang Power Snatch

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Hang Power Snatch

(95/65)|(65/45)

7 Up-Downs

-Rest 2:30-

AMRAP x 5 MINUTES

5 Hang Power Snatch

(95/65)|(65/45)

7 Up-Downs

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