Wednesday 27th March

CrossFit Fornix – CrossFit


Warm-up (No Measure)

A. 3 rounds Rowling to 100m

Must not pull past 80m – instant 10 burpee penalty.

Every meter under or over 100m = 1 burpee.

Land on 100m – someone of your choice has 10 burpees.

B. 3 rounds

8 PVC Passthroughs (forwards + backwards = 1 rep) – narrow hands each round

6 PVC around the worlds each direction – narrow hands each round

4 PVC Overhead cossack squats (L (1) – R (2)…)

C. 5 reps of each on coaches call

Tap-tap shrug

Tap-tap high pull

Tap-tap muscle snatch


Snatch drop

Snatch pull


A: Metcon (Time)

30 squat snatch


Must be completed in 4 sets or less or start again. Failed reps will also mean start again .

reduce load

B: 4 x 500m row (4 Rounds for time)

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