Wednesday

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.

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