CrossFit Fixx – Outside!
Warm-up
Warm-up (No Measure)
FOR TIME (6 MINUTE CAP)
2 SETS
:45 Shuttle Runs
10 Step-ups
10/10 Single Arm DB Deadlifts
8/8 Single Arm DB Hang Cleans
2 SETS
:45 Shuttle Runs
10 Box Jumps
10/10 Single Arm DB Deadlifts
8/8 Single Arm DB Hang Cleans
Strength
Metcon (Weight)
EVERY :30 x 5 SETS*
4 BB or DB Hang Power Cleans
*Weight should be slightly under workout weight.
-Rest 1:00 & Increase Load-
EVERY :30 x 5 SETS*
4 BB or DBHang Power Cleans
*Weight should be at workout weight or slightly over workout weight.
(Score is Weight)
Workout
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
10 Hang Power Cleans (115/75)|(75/55) or DB Hang Power Cleans (35/25) (25/15)
10 Box Jumps (24/20)
200m Run
(Score is Each Set for Time)
