CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
ONE ROUND CHIPPER STYLE
30 Singles
10 DB/Plate Bent Over T,Y,I’s
10 Slam Ball Deadlift
10 Single + Single + High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 Slam Ball OH Press
10 Single + Single + Double
10 BB Elbow Punches
10 BB OH Press
10 Slam Ball G2O
:30 Double Under Practice
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45)
15 Slam Balls (30/20)|(20/10)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65)
15 Slam Balls
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 Slam Balls
(Score is Total Time)
KG BB1: (42.5/30)|(30/20)
KG BB2: (60/42.5)|(42.5/30)
KG BB3: (70/47.5)|(52.5/35)
KG SB: (15/10)|(10/5)
