CrossFit Fixx – CrossFit
400 m light jog
With a 5 minutes running clock AMRAP
10 Barbell Box squats with the barbell in Front Rack position. (Focus on keeping the elbows up and the bar resting on on the shoulders).
:30 seconds squat hold active
:30 Pullup hold chin over the bar
Front Squat (5×3 at 85% of 3 rep max)
All 5 sets will be performed at the same weight 85% of 3 rep max. Athlete will warm up to the working set the perform all sets at the same weight.
Max Height Box Jump (Distance)
Max Height Box Jump
Bent Over Row (5×3 95/65)
If athlete can not complete reps with perfect form decrease weight by 10 lbs.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Power Cleans 95/75
15 Front Squats 95/75
20 Rope slams
5 Chest to bar Pullups
30 Rope slams
Foot Roll out PVC