01/11/2017 – CrossFit Fixx
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01/11/2017

11
Jan

01/11/2017

CrossFit Fixx – CrossFit

Warm-up

3min DB KB clean (light)

10 H/L PVC Wrap arounds

10 H/L PVC Passthroughs

1x mod burgener warm up (clean focus) (45/35)

Strength and Conditioning

800m Run (Time)

Max Effort 800m Run

Strength

DBKB Clean Combo x 5 sets

1 Cl + 2 Squats + 3 PP

(35/26) Rx

(53/35) Rx+

WOD

Metcon (Time)

21-15-9

Alt front rack lunges (95/65)

S2O

*3 burpee penalty for each time you put the bar down

Rx+

(135/95)

Cool Down

2RDS:

10m crab left

10m bear crawl

10m crab right

10m inchworm

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