wod

Wednesday

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)

AMRAP x 4 MINUTES

8 DBL DB Deadlift + Bent Over Row

8 Alt. DB Arnold Press

:20 DBL DB Farmer Hold

8 Quad Heel Taps

Into…

AMRAP x 4 MINUTES

8 Scap Pull-Ups

8 Slow Strict Knee Raises

8 DBL DB Push Press

8 DBL DB Seesaw Rows

Workout

Metcon (1 Rounds for time)

4 SETS

ON A 5:30 RUNNING CLOCK…

10 No Push-Up Renegade Row (50/35)|(35/20)

15 DB Push Press

50m DB Farmer Carry

5 Rope Climbs

-Rest Remainder of Time-

(Score is Slowest Set)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

6 SETS

:30 Max Alt. V-Ups

:30 Tall Plank Hold

-No Additional Rest b/t Sets-

(No Measure)

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