7/28/14 – CrossFit Fixx
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7/28/14

27
Jul

7/28/14

Main – CrossFit

Warm-up

3RDS:
50m Run
10 WB
10 MB Situps
5 GM (65/45)

Skills

Jerk

Strength

Work up to 75% 1RM Jerk

2RDS: Max jerk @ 75% 1RM, drop 20%, max push press

WOD

HOPE (Level 1)

HOPE (Level1/scaled) (AMRAP – Reps)

3Rnds: 1 Minute Each Movement (1Min Rest between Rnds)

Burpees
P. Snatch (45/35)
Step Ups (24/20)
Thruster (45/35)
Ring Rows

Cool Down

3 Min Row

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