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CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

8 Behind the Neck Press

:20 Overhead Hold

6 Up-Down Step-Ups

:20 Tall Plank

8 Tuck-Ups

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS

Build to a Heavy Complex…

1 Snatch Pull

+

1 Power Snatch

+

1 Overhead Squat

*Start Moderate & Build to Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

1 Power Snatch (Athlete Choice, AHAP)*

2 Burpee Box Jumps (30/24)

4 Handstand Push-Ups

*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

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