Warm Up:<\/p>\n\n\n\n
Warmy+<\/p>\n\n\n\n
4×2 Deadlift > Hang Clean > Front Squat + 5 Box Jumps<\/p>\n\n\n\n
Xfit WOD:<\/p>\n\n\n\n
“The Fibonacci”<\/p>\n\n\n\n
0,1,1,2,3,5,8,13,21,34 – For time of;<\/p>\n\n\n\n
Deadlift (135\/75) & Box Jumps (24″)<\/p>\n\n\n\n
34,21,13,8,5,3,2,1,1,0 of;<\/p>\n\n\n\n
Hang Cleans (95\/65) & Burpee of Bar<\/p>\n\n\n\n
Cash Out:<\/p>\n\n\n\n
Bear Crawl Relay, teams of 3 complete AMBEARS possible in a 6 minute time cap. Partners 1 and 3 start at south baseline while partner 2 sets up at north baseline. 3,2,1 go…P1 BC’s to P2 who BC’s to P3…etc. until time cap expires. Count total crawls.<\/p>\n\n\n\n
Pull Up Work:<\/p>\n\n\n\n
10,10,9,8,7<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm Up: Warmy+ 4×2 Deadlift > Hang Clean > Front Squat + 5 Box Jumps Xfit WOD: “The Fibonacci” 0,1,1,2,3,5,8,13,21,34 – For time of; Deadlift (135\/75) & Box Jumps (24″) 34,21,13,8,5,3,2,1,1,0 of; Hang Cleans (95\/65) & Burpee of Bar Cash Out: Bear Crawl Relay, teams of 3 complete AMBEARS possible in a 6 minute time […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-9212","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2oA","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9212","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9212"}],"version-history":[{"count":1,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9212\/revisions"}],"predecessor-version":[{"id":9213,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9212\/revisions\/9213"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}