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CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Alt. DB Deadlifts :30 SA DB Overhead Hold/Side 10 Alt. Lunges

CrossFit Fixx – CrossFit 45 Today’s Goals & Stimulus Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost

CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) AMRAP X 7 MINUTES 200m Row 10 Quad Heel Taps 10 Alt. DB High Pull 5

CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1: :45 Bike MIN 2: :45 Push-ups MIN 3: :45 Bike

CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) 24 Jumping Jacks 12 Reverse Lunges 12 Up-Downs 12 Step-ups 12

CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 2 Push-up 4 Up-Downs 6 Slam Balls -Rest 1:00- TABATA (:20 ON

CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Russian KBS MIN 2 – :45 Lunge +

CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) 10 Arm Haulers 8 Up-Downs 6 Push-Up to Pike Position Into …

CrossFit In-Gym BUILD Programming Monday, June 29th   STRENGTH 8-6-4-8-6-4 Front Squat (Score is Weight) WORKOUT AMRAP x 10 MINUTES 3-6-9 and so on… Front

CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Upright KB High Pulls (Right) 5 KB Push Press (Right) 5

CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) EMOM x 7 MINUTES MIN 1: :45 Single Unders MIN 2: 10/10 SA DB Deadlifts MIN

CrossFit Fixx – CrossFit 45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :20 Single DB Overhead Hold 10 Alt. DB Strict Press 10 Up-Downs