CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Row (Pace: EZ→Mod→Hard)
MIN 2 – :20 Alt. Shoulder Taps + 5 Push-Up to Pike
MIN 3 – 7 BB Clean Deadlift + Elbow Punches in Remaining Time
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
15/12 Cal Row
8 Strict Handstand Push-Ups
6 Hang Power Clean (135/95)|(95/65)
-Rest 1:30-
AMRAP x 6 MINUTES
12/10 Cal Row
6 Strict Handstand Push-Ups
5 Hang Power Clean (155/105)|(115/75)
-Rest 1:30-
AMRAP x 4 MINUTES
10/8 Cal Row
4 Strict Handstand Push-Ups
4 Hang Power Clean (185/135)|(135/95)
(Score is Total Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)
Partner Workout Option
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 10 MINUTES
10 Strict Handstand Push-Ups
8 Hang Power Clean (135/95)|(95/65)
-Rest 2:00-
AMRAP x 8 MINUTES
8 Strict Handstand Push-Ups
6 Hang Power Clean (155/105)|(115/75)
-Rest 1:00-
AMRAP x 6 MINUTES
6 Strict Handstand Push-Ups
4 Hang Power Clean (185/135)|(135/95)
*P1 works through a full round of the workout. P2 completes Max Cal Row. Once a full round is completed, partners switch.
(Score is Total Cals)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)
