wod

Wednesday

Announcements

Socks for the Homeless Donation Drive now thru Dec. 31st.
Donations go to Gospel Rescue Mission.
Please leave donations in box at front desk. Thank you!

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Pull-Ups

10 Elbow Punches

8 Step ups

1-2 ROUNDS

10 Kip Swings

10 Tuck Ups

8 Box Jumps

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

9 Power Cleans (135/95)|(95/65)

18 Knees to Elbow

27 Box Jumps (20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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