06/03/2016 – CrossFit Fixx
Call Us: (520) 300-4109

06/03/2016

3
Jun

06/03/2016

CrossFit Fixx – CrossFit

Warm-up

3min (strapless row warmer)

2RFQ:

7 Barbell Squat Clean

:45 moon landings (single leg)

7 Ring or Bar Pull ups

:30 MB Squats (20/14)

Strength

Each new set begins every 2:00, you have 2:00 to complete the work and a NO bonus rest for each couplet.

7RDS:

1x Squat Clean @ 85%+ (speed)

12x Clean Grip Speed Pull DL (95/65)

*drop 12x weight as needed as rounds progress to keep timing

Squat Clean (7 x 1 (85%+))

WOD

Metcon (AMRAP – Reps)

[8min Running Clock]

AMREP 2Min

Pullups (no Bands)

AMREP 2Min

WB (20/14)

AMREP 2Min

RIng Dips

AMREP 2Min

GHDSU (Must be full range) ( MB Abmat SU (20/14) as needed)
**If you scale movements it is NOT Rx**

Cool Down

3min (strapless, barefoot) row

Mobility

pushup plank hold w/ scap retraction (2min)

Leave a Reply