03/30/2019 – CrossFit Fixx
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03/30/2019

30
Mar

03/30/2019

CrossFit Fixx – Partner WOD

Warm-up

2 Rounds Each Partner…..

P1: Row

P2: 5/5 DB Deadlift (Between feet) + 5/5 Upright rows + 10 Alt. Step-ups

Then transition into a review or the DB Snatch…

1. DB Deadlift

2. Squeeze butt, hips extend, jump straight up

3. High Pull; (Elbows High and outside)

4. Flick wrist up to the ceiling: Punch/press up into dumbell

5. Land in a partial squat

6. Stand and alternate

Review Snatch alternating transition

Metcon (Distance)

In Teams of 2….

AMRAP x 18 Minutes

12 Alt DB Snatches

10 sit-ups

8 Box Jumps

Partner 1 Completes (1) Full Round while….

Partner 2 Rows for Max meters

Score is max meters

Cool Down

800 m as a group/ Foam Roll

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