CrossFit Fixx – Outside!
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
:30 Bike (increase RPM every :10)
5 Up-Downs
10 DB Suitcase Deadlifts
5 Up-Downs
10 Single DB Swing
Strength
Metcon (Weight)
3 SETS*
50′ DBL DB Suitcase Walking Lunge
10 DB Power Clean
50′ DBL DB Suitcase Walking Lunge
-Rest as Needed b/t Sets-
*Choose a weight that you can hold onto for the full set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
EMOM x 5 MINUTES
:40 Max DB Up-Down (35/25)|(25/20)
Then at 5:00 Mark…
AMRAP x 10 MINUTES
10/8 Cal Bike
20 Plate OH Lunges
10 Up-Downs
(Score is Rounds + Reps)
