wod

Saturday

Announcements

Labor Day Schedule – Monday, 9/5
Classes at 6:00am & 8:30am!
Regular schedule resumes Tuesday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

1 ROUND

10-8-6

Up-Downs

Wall Ball Cleans

Box Step-Overs

Into…

1-2 ROUNDS

6 Wall Ball Front Squat

6 Wall Ball Push Press

6 Box Jumps

6 Burpees

Workout

“THE GRINDSTONE” (Time)

EMOM UNTIL COMPLETION*

Rotate the below movements until 150 Wall Balls have been completed…

MIN 1 – 15 Burpees

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – Max Wall Balls (20/14)|14/10)

MIN 4 – Rest

*At 3-2-1 go, start an up-running clock. Transition each movement on the minute. You score is the time on the clock when you finish your 150th Wall Ball.

(Score is Time)

KG WB: (9/6)|(6/5)
NOTE: New Benchmark.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)

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