wod

Saturday

CrossFit Fixx – CrossFit 45

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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)

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