CrossFit Fixx – Rebuild

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

12 Forward Lunges

10 Up-Downs

8 Single Ring Rows

Into…

AMRAP x 4 MINUTES

5 Burpees

6 Jumping Pull-ups

7 Air Squats

Strength

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Back Squat (1111)*

*Keep loading moderate to

moderate-heavy. Slight increase from last

week.

(Score is Load)

Back Squat (3×5 Tempo Back Squat (1111)*)

Workout

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

12 Front Squats (135/95)|(95/65)

12 Burpee Pull-ups

(Score is Each Set for Time)