Tuesday

Announcements

“MURPH” sign-ups are now open! Classes will be held at 5:30am & 7:00am, Monday, 5/30 – Memorial Day! All other classes cancelled for the holiday.
Family and friends are welcome to do the workout! (Must sign a waiver before class)

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges

MIN 2 – 10 Scap Pull-Ups + Max Ring Rows

MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups

MIN 4 – 100m Run @ Mod Pace + Max Air Squats

MIN 5 – 10 Scap Pull-Ups + 10 Ring Rows

MIN 6 – 10 Scap Push-Ups + Max Hand Release Push-Ups

Strength

Back Squat (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*After every Two Rounds, complete a 200m Run.

(Score is Rounds + Reps)

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