wod

Saturday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 PVC Passes (shrug up through middle)

5 Wide Grip PVC Thrusters (behind neck)

5 Up-Down w/ Tall Jump

5 Tuck-Ups or Sit-Ups

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 5-Rep Hang Power Snatch*

*Goal is a weight that can be cycled with perfect mechanics. Do not push into “Heavy” range.

(Score is Weight)

Workout

“M80” (Partner version) (Time)

IN TEAMS OF 2…

FOR TIME

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

100 Toes to Bar

100 Hang Power Snatch (95/65)|(65/45)

60 Wall Balls

60 Toes to Bar

60 Hang Power Snatch

*The Wall Ball never touches the ground or passes the waist throughout the workout. P1 works while P2 rests or holds the Wall Ball above the waist.

**Both partners perform a 15 Up-Down penalty each time the ball touches the ground.

(Score is Time)

KG WB: (9/6)|(6/5)

KG BB: (42.5/30)|(30/20)

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