CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Single Unders
10 RDL
8 Bent Over Rows
6 Hang Muscle Cleans
4 Perfect Kip Swings
Strength
Metcon (Weight)
EMOM x 10 MINUTES*
5 Power Cleans
*Sets 1-5 moderate-heavy. Sets 6-10 heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
7 Power Cleans (155/105)|(115/75)
21 Pull-Ups
63 Double Unders
(Score is Rounds + Reps)