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

031922

3/18/2022

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8AM INTRO & OPEN GYM

9AM ADVANCED

A. Metcon (No Measure)
15 minute EMOM:
- 15 GHD Sit Ups (OR 20 Abmat Sit Up)
- 2 Rope Climbs (OR 8 Strict Pull Ups)
- 8 Seated Box Jumps (24/20)

B. Metcon (4 Rounds for time)
4 Rounds
Every 7mins
A. 12-15 Hang Power Clean 115/75lbs
B. 8-10 Chest to Bar Pull Ups
C. 30-40 Double Unders
D. 10-12 Bar Facing Burpee
E. 12-15 Wall Balls 20/14lbs to 10'
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Set 1 - ABCDE
Set 2 - EDCBA
Set 3 - CDEAB
Set 4 - BAEDC


10AM COMMUNITY WOD

A. Metcon (No Measure)
3 Rounds
(In 4 mins)
300m Run

(In 4 mins)
AMRAP
8 Burpee w/ Plate Ground to Overhead (35/25)
8 Box Jump Overs (24/20)
8 Pull Ups or Inverted Rows

(In 4 mins)
750m Row

(In 4 mins)
AMRAP
15 Eye Level KBS
Suit Case Carry (Hold w/ Right)
15 KB Sumo DL High Pulls
Suit Case Carry (Hold w/ Left)
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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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CrossFit EX Website and Content Copyright © 2019
  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions