CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 6 Burpees + MAX Alt. DB Sumo Deadlifts
MIN 2 – 4 Alt. Step-Overs + 5/5 Single Arm DB Push Press
MIN 3 – 4 Box Jump Overs + MAX Hollow Hold
Strength
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 Barbell Bicep Curls
MIN 2 – :45 Barbell Skull Crushers
MIN 3 – :45 Barbell Hollow Body Flutter Kicks
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
16 Alt. DB Snatch (50/35)|(35/20)
10 Box Jumps Overs (24/20)
-1:00 Rest-
EMOM x 4 MINUTES
:45 Max Single DB Renegade Row*
*1-Rep = L Row + Push-Up then R-Row + Push-Up
(Score is Rounds + Reps)
