10/31/2017 – CrossFit Fixx
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10/31/2017

31
Oct

10/31/2017

CrossFit Fixx – CrossFit

Warm-up

5 minute AMRAP

5 Wall Balls

10 DU or 25 singles

5 Burpees

10 Barbell Deadlifts

Mobility

3-5 minutes foam roll

Zombie WOD (Time)

Create teams of 4. Half of the team does Zombie WOD the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members will have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.

Zombies:

“Walk like the Dead” 30 Wall Walks

“Grave Busters” 60 Burpees

“Brain Toss” 60 Wall Balls

“Blood on the Bar” 60 Pull ups

Defenders:

“Haul off the Dead” 400m Sandbag carry (switch off)

“Suppressing Fire” 200 Double Unders or 800 singles

“Jump High or Die” 100 Box jumps (24/20)

“Skull Crushers” 60 Deadlifts 185/135
Costumes encouraged!!!!

Cool Down

200m Zombie Walk

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