8/8/14 – CrossFit Fixx
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8/8/14

7
Aug

8/8/14

Main – CrossFit

Warm-up

3min barefoot jump rope
50m lunges
20 box dips

Strength

5×2 Sumo Box Squat EMOTM (65% of 1 RPM, Banded)
4×2 Elevated Speed Deadlift EMOTM (50-75%, band tension)

WOD

Metcon (AMRAP – Reps)

12min Ladder:
3-6-9-12… etc
UB Pullups
UB Ring Dips
UB TTB
UB HSPU

Cool Down

3 Min Backward Run
20 Partner GHR

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