08/11/2016 – CrossFit Fixx
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08/11/2016

11
Aug

08/11/2016

CrossFit Fixx – CrossFit

Warm-up

3min jump rope

5min AMRAP (Paced, warmup style):

10 Barbell OHS

:30 Pullup hold w/ chin over bar

6 x 25m Shuttle

:45 Headstand Hold

Conditioning

10min steady state row or run

Perform @ 70-80% – this is pushing past conversational pace.

WOD

Amandita (Time)

9-7-5

C2B (bands if needed)

Squat Snatch (95/65)
If bands are used or the chest does not touch bar…not a full squat snatch… it is scaled not RX!

Cool Down

3min run

Mobility

IT Band Barbell Mash

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