Announcements
Independence Day Schedule – Classes at 6:00am & 8:30am Monday, 7/4. Regular schedule the rest of the week!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
50 Single Unders
10 PVC Pass Thrus
8 Snatch Grip Upright Rows
10 Ring Rows
8 Up-Downs
Into…
1-2 ROUNDS (Time Permitting)
25 Double Unders
10 Bootstrappers
10 Snatch Grip Deadlifts
8 Snatch Grip Hang High Pulls
8 Up-Downs to a Target
Extended Warm-up
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3 Hang Power Snatches*
MIN 2 – Complete one of the below Complexes…
Option 1…
1 Strict Ring Muscle-Up
+
1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Strict Pull-Up
+
2-3 Kipping Pull-Ups
*Build up to or past workout weight.
(No Measure)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
80 Double Unders
12 Hang Power Snatch (135/95)|(95/65)
6 Up-Down Ring Muscle-Ups
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
MU Option 1: Jumping Muscle-Up
MU Option 2: Up-Down Chest to Bar