CrossFit EX
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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

110216

11/1/2016

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Warm Up
3 Min AMRAP

15 DU / 30 singles
10 Pass Throughs
5 Light DL

Strength

Deadlift

1x8 @ 45%
1x6 @ 65%
2x5 @75%
2x3 @85%
2x 1+ @90%

*We're scoring the 90% in wodify. Record the number of reps and the weight.

SCALED
DL Technique


Metcon (Reps)
4 Rounds

(0:00 - 4:00)

15 S2OH
200m Sprint
*Max DL

(4:01 - 5:00)

Rest

Elite - 155/105
Rx - 135 / 85
L2 - 115 / 75
SCALED - (65/45), (53/35)
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    Welcome to CFEX

    CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr.  We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time.  If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!

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  • Home
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