01/06/2017 – CrossFit Fixx
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01/06/2017

6
Jan

01/06/2017

CrossFit Fixx – CrossFit

Warm-up

2 x 10 m

inch worms

Spidermans

bear Crawl

Crab Walks

3 x 10 Scorpions

Strength

20 Min

Weighted Pull-ups (3 x 3 )

Deadlift (5-5-5-5-5 )

Start at 50% of 5 rep max add 10-20lbs each set. Enter heaviest set

Clean (5 x 3 Working at 3RM)

WOD

Metcon (AMRAP – Reps)

12min AMRAP

Ascending Ladder (3, 6, 9, etc reps each of:)

Squat Clean (75/55)

Burpee over bar

Rx+

(135/95)

Cool Down

200 run

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