CrossFit Fixx – Outside!
Warm-up
Warm-up (No Measure)
6 Minute AMRAP
8 Alt. Samson Stretch
8 Push-ups
8 Air Squats
8 Hammer Curls
Strength
Front Squat (6-4-2-6-4-2)
6 Minute EMOM
6-4-2-6-4-2
Front Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
(work for :50 seconds)
1:00 – Kipping Pull-ups
1:00 – Wall Balls (20/14)|(14/10)
1:00 – Supinated Bent Over Rows (95/65)|(75/55)
1:00 – Front Squats
(Score is Reps)
Split athletes so only one or two are at rig station at a time.