01/18/2017 – CrossFit Fixx
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01/18/2017

18
Jan

01/18/2017

CrossFit Fixx – CrossFit

Warm-up

200 MB bear hug run

2RFQ:

10 Barbell RDL

:30 MB Squeeze wall sit (20/14)

10 Barbell Hang Squat Cleans

:30 pullup hold w/ chin over bar

Strength and Conditioning

4 x 400m

1:1 Rest

WOD

Metcon (Time)

100 Single Unders

10 cleans – squat (95/65)

20 pull ups

30 box jumps

35 wall balls

30 box jumps

20 pull ups

10 cleans -squat

100 Single Unders

Rx+

100 Double Unders

Rx++

100 Double Unders

20-30-40-50…
20 Min Time Cap

Mobility

Lat foam roll + :90 accum bar hang to lengthen lats (inactive shoulders)

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