Monday 31st July

CrossFit Fornix – CrossFit


Warm-up (No Measure)

A. 2 rounds

6 Lunges with upward T-rotation (3 each side)

6 Lunges with sideways bend over high knee (3 each side)

6 Hip circles (3 forwards, 3 backwards each side)

B. 5 Wall facing squats

10 Plate front raises 10kg / 5kg

5 Wall facing squats

10 Plate side to sides 10kg / 5kg

5 Wall facing squats

5 Scapula pull ups

5 Wall facing squats

15sec Active hang


A: Metcon (Weight)

Weighted Pull up***

1 x 2

1 x 4

1 x 6

1 x 8

***Sets must be unbroken.

If you do not complete all required reps unbroken, you will remain at this set until it is successfully completed unbroken.

Score = total weight used across all sets.

For example, 1 x 2 you used 20kg, then for 1 x 4 you used 10kg, so far you would be at 30kg. If for your sets of 6 and 8 you only achieved bodyweight, your score would be 30kg.

Rest as needed between sets

No weight


Ring row

B: Clean Complex

20 minutes to build to a heavy clean complex

Clean pull + Hang squat Clean + Power Clean +Squat Clean + Front Squat
A failed lift or the release of the bar from the hand will not be counted as a set. Adjusting grip is allowed but the hand is to remain in contact with the bar at all times.

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