12/3/15 – CrossFit Fixx
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12/3/15

3
Dec

12/3/15

CrossFit Fixx – CrossFit

Warm-up

3min strapless row

2RFQ:

10 Strict HSPU

:30 pullup hold w/ chin over bar

10 KBS w/ 1sec pause at top and bottom (35/26)

:30 hollow rock hold

Skill Testing

ROW: 500m TT, 250m TT, 150m TT

Rest 1:1 btwn each effort

500m Row (Time)

Max Effort 500m Row

250 Row (Time)

250 Row

WOD

Metcon (Time)

4 rounds

15 Russian KBS 35/26

10 Strict Press 55/45 (may switch to PP as needed)

10 Abmat SU w/ MB (14/10)

Rx+

4 rounds

15 Russian KBS 70/55

10 Strict Press 95/65 (may switch to PP as needed)

10 GHDSU

Cool Down

3min jump rope (single leg)

accumulate 2min plate pinch (2×15/10)

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