wod

Saturday

CrossFit Fixx – CrossFit 45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5 Kip Swings

5 Med. Ball Front Squats

5 Med. Ball Push Press to a target*

*Have athletes toss the ball to a target from the Push Press. However, when they catch the ball, they should only catch the ball in their 2-4″ dip that they do for the Push Press. This is not a full wall ball yet.

Strength

Metcon (Weight)

3 SETS

6/6 Tempo SA DB Bench Press (31X1)

6/6 Tempo SA DB Arnold Press (31X1)

6/6 Tempo SA Supported Bent Over Row (31X1)

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

30 Wall Balls (20/14)|(14/10)

20 Pull-Ups

(Score is Time)

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