01/24/2018 – CrossFit Fixx
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01/24/2018

24
Jan

01/24/2018

CrossFit Fixx – CrossFit

Warm-up

200 m light jog

15 PVC Pass through, 15 PVC Wrap arounds, 15 PVC Shoulder shrugs

2 Rounds (6 minutes)

:30 seconds Push-ups

Rest :15 seconds

:30 seconds BB OHS

Rest :15 Seconds

:30 seconds Pull-ups

Rest: 15 Seconds

:30 seconds BB Back Squats

Rest :15 Seconds

Strength

Athletes choice: Either work on OHS or Back Squats athletes will have 20 minutes to work on their lift

Overhead Squat (5×2)

Work up to 70% of 1 rep max

Back Squat (5×2)

Work up to 70% of 1 rep max

Metcon

Justice (Time)

This WOD is in honor of Coach Kyle Justice.

4 RFT

9 OHS

12 Hand Release Pushups

9 Back Squats

12 Pullups

1 HSPU

Athletes choice on weight. Choose a weight you can use for OHS/BS
Cool Down with 82 calories on the rower

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