1. 5 Pull-Up
2. 10 Push-up
3. 15 Weighted Shuttle Run

| MetFix: Benchmark workouts—the ones with names—get repeated because they are balanced tests to measure your improvements against, but also tend to be potent and particularly memorable.

1. 21 Pull-Up
2. 21 Push-up
3. 21 Sit-Up

| MetFix: Always choose exercises and loads that are both safe and appropriate for your level, skills, and goals. When in doubt, ask a coach!

1. 400m Run
2. 25 Deadlift
3. 400m Run
4. 25 Thruster
5. 400m Run
6. 25 Front Squat
7. 400m Run
8. 25 Push Press
9. 400m Run

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 5km Run

| MetFix: Benchmarking workouts, especially ones based on real-world tasks, is essential for tracking improvements or declines to your fitness level.

1. 800m Run
2. 25 Box Jump

| MetFix: Variance in your workouts prevents the body from adapting to a single demand, and keeps you ready for whatever life throws your way. Sometimes we do easy tasks quickly. Other times we want to try harder things, even if it means going slower.

1. 400m Run
2. 30 Deadlift
3. 30 Sit-Up

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 21 Dumbbell Thruster
2. 400m Run
3. 18 Dumbbell Thruster
4. 400m Run
5. 15 Dumbbell Thruster
6. 400m Run

| MetFix: This was the first CrossFit workout ever published publicly in 2001.

1. 15m Back Extension
2. 800m Run

| MetFix: Training gymnastics skills, like handstands, builds a solid foundation for body awareness, functional strength, and mobility.

1. 800m Run

| MetFix: Training for General Physical Preparedness (GPP) keeps you ready to take on challenges that are both unknown and unknowable.

1. 10 50lbs Clean
2. 10 Push-up

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. Air Squat

| MetFix: Work/rest intervals allow you to complete the exercises with higher intensity, which leads to faster improvement.

1. Double Under
2. 50lbs Thruster
3. Box Step Up - Weighted
4. 0 50lbs Clean
5. 50lbs Deadlift

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 1 Clean And Jerk

| MetFix: Heavy lifting days are essential for building and maintaining strength. Simple lifts can be done on your own, particularly if you have experience with them, while more complicated lifts—like the clean and jerk— will go better with the help of a MetFix coach in a gym.

1. 50 Hip Extension

| MetFix: Moving your mass from prone to standing—a burpee—is an essential survival skill. Repeated exposure to it not only improves capacity, but is required for functional independence.

1. 1500m Run
2. 200 Toes to Bar
3. 400 Bar Muscle Up
4. 40 Shuttle Run
5. 1 min L-Sit

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 400m Run

| MetFix: We continuously mix up pushing and pulling in all directions. In push-ups we’re pushing directly forward. Handstands and overhead lifts push loads vertically. Dips force us to push downward.

1. 1km Row

| MetFix: Task Priority workouts have a set task, which you complete as fast as possible. Time Priority workouts have a set time frame, in which you do as much as you can.

1. 10 70lbs Thruster
2. 8 Pull-Up
3. 150m Run

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 1 min Box Jump

| MetFix: Combining gymnastics, weightlifting, and sprinting into the same workout builds strength and metabolic capacity far better than when done in isolation.

1. Deadlift

| MetFix: "No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift" — Greg Glassman

1. 20 Bench Press

| MetFix: An AMRAP (as many rounds as possible) has a set amount of time, in which you complete as much work as you can.

1. 10 Pull-Up

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 50 Wall Ball

| MetFix: Intensity in a workout is equivalent to power output. Maximum power is produced by moving large loads, a long distance, quickly. While wall-balls shots use only a moderate load, they require it to be moved a long way, quickly.

1. 15 Box Step up
2. 30 sec L-Sit
3. Double Under

| MetFix: More is not always better. The natural tendency is to add as many exercises into a workout as possible, couplets and triplets keep the efforts focused, and intense, leading to better results.

1. Burpee

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. Deadlift

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 12 Thruster

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 400m Run

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 1 min Double Under

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.

1. 21 Deadlift

| MetFix: Workouts from the FRAGO Series are designed for large groups using teams, functional movements, and improvised equipment found in almost any environment.