03/12/2018 – CrossFit Fixx
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03/12/2018

12
Mar

03/12/2018

CrossFit Fixx – CrossFit

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Warm-up

3 minute strapless row

2 RFQ

20m Punters

20 Swanson’s side/side and front/back

20m High knees

20m Butt kickers

20m Samson stretch

Strength and Conditioning

Athletes will have 15 minutes to do both row and run. Give enough rest between movements, to allow for max efforts

Note: For those athletes that can NOT run, then row both.

1000m Row (Time)

Max Effort 1000m Row

800m Run (Time)

Max Effort 800m Run

Warm-up

Warm-up for the WOD

3 minute AMRAP

2 BB Deadlifts

2 BB Power cleans

2 BB Thrusters

Metcon

14 min EMOM (Weight)

14 minute EMOM

4 Deadlifts 95/65

4 Power Cleans 95/65

4 Thrusters 95/65

Rx+ 135/95

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