7/20/15 – CrossFit Fixx
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7/20/15

20
Jul

7/20/15

CrossFit Fixx – CrossFit

Warm-up

3min cont (barefoot) plate floor push (45/25)

5min AMRAP (Paced, warmup style):

10 Barbell OHS + Sotts Press @ bottom

:30 Barbell OHS hold at bottom of squat

10 Barbell Hang Muscle Snatch

:30 Pullup hold w/ chin over bar”

WOD

Metcon (Time)

100M Farmers Carry (2×53/35)

5 Snatches (95/65)

200M Farmers Carry

10 Clean and Jerks

100M Farmers Carry

15 Front squats (165/125)

100M Farmers Carry

20 Back Squats

Rest 1 min

Max time Hand stand hold
Post HS hold time to comments

Cool Down

3min run

Mobility

Deltoid roll out with foam roll or rumble roll

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