Beast 1/13/17 – CrossFit Fixx
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Beast 1/13/17

13
Jan

Beast 1/13/17

CrossFit Fixx – Beast/Team

Warm-up

Agility Course

Strength

Deadlift (3 X 5 @ 85%)

Ring Dips (3 X 5 (weighted if possible))

WOD

Metcon (AMRAP – Rounds)

JV:

8:00 Minutes

10 front rack lunges, 55#/45#

10 double-jump burpees

Novice:

8:00 Minutes

10 front rack lunges, 35#/25#

10 double-jump burpees

Metcon (AMRAP – Rounds)

JV:

8:00 Minutes

10 front rack lunges, 55#/45#

10 double-jump burpees

Novice:

8:00 Minutes

10 front rack lunges, 35#/25#

10 double-jump burpees

Challenge

3x

15 GHD sit-ups

15 toes-to-bar

Mobility

hips

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