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

051322

5/12/2022

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Picture
A. Front Squat
15 mins to build to a 3RM @32X1 tempo
NEWBIES: Use KBs

B. Metcon (Reps)
5 Min AMRAP
Max Squat Cleans (185/125) (Rx+ 225/155)

SCALES
- Scale wt
- DB Hang Squat Cleans
- NEWBIES: MB Squat Clean

C. Metcon (Reps)
4 Rounds
(0:00 - 4:00)
10 Power Cleans (155/105) (Rx+ 185/125)
200m Run
*Max Wall Balls (20/14) (Rx+25/20)

(4:00 - 6:00)
REST

SCALES
POWER CLEANS
- Scale wt
- Use DBs

200M RUN
- 250m Row
- 20 sec down and then run back

WALL BALLS
- Scale wt
- MB Jump Squats
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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
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions