CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 8 Alt. Groiners + Max Step-Ups*
MIN 2 – 12 Ring Rows + Max Bar Hang**
MIN 3 – 8 Barbell RDL + Max Hollow Rocks
MIN 4 – 12 Up-Downs + Max Shoulder Taps
* Switch to Box Jumps on Second Round
** Switch to Tight Kip Swings on Second Round
Strength
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
8-8-6-6*
Strict Pull-Ups or Strict Chest to Bar Pull-Ups
*Superset with 3-5 reps of Deadlift…starting Moderate and building to heavier than your workout weight.
(No Measure)
Workout
Metcon (Time)
FOR TIME
50 Chest to Bar Pull-Ups
50 Deadlifts (185/135)|(135/95)
50 Box Jumps (24/20)
50 Alt. DB Clean (50/35)|(35/20)
(Score is Time)
KG BB: (85/60)|(60/42.5)
KG DB: (22.5/15)|(15/10)
