CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
3 SETS (7 MINUTE CAP)
12 Single DB Strict Press
10 Ring Rows
8/8 SA DB BOR
10 Scap Push-ups
12 HR Push-ups
Strength
Push Jerk (EMOM x 8 MIN — 3 Push Jerk)
EMOM x 8 MINUTES*
3 Push Jerks
*Start moderate and build to heavy.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
21-15-9
Push Jerk (135/95)|(95/65)
Pull-Ups
-Rest 2:00-
12-9-6
Push Jerk (155/105)|(115/75)
Strict Pull-Ups
(Score is Time)
