MONDAY, MARCH 21ST 2016

CrossFit Fannin – CrossFit

COUPLE THINGS FOR THE WEEK:
1. PROUD OF EVERYONE’S 16.4 PERFORMANCE.
2. THIS WEEK WE ARE GONNA DO SOMETHING DIFFERENT. THIS THURSDAY AT 8:00 IS THE ANNOUNCMENT OF 16.5( THE LAST ONE) WE WILL WOD LIKE USUAL, THEN EAT AND WATCH THE LIVE ANNOUNCMENT AS A GYM. CRYSTAL WILL HAVE A SIGN UP SHEET FOR FOOD AND DRINKS IN THE GYM TOMORROW. LETS HAVE A GREAT WEEK!

Bear Complex (10 MINUTES TO HEAVY SET)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
COMPARE TO 11/03 AND GET HEAVIER. ON THE BEAR COMPLEX YOU CAN’T TAKE YOUR HANDS OFF BAR AND CAN’T REST BAR ON THE GROUND. POWERCLEAN MUST BE TOUCH N GO. **TRUE BEAR COMPLEX IS 7 REPS =1 CYCLE. TODAY WE ARE GOING 1 REP OF EACH FOR 1 CYCLE THEN BUILDING UP.

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP:

WITH A PARTNER COMPLETE THE FOLLOWING:

7 THRUSTERS (65/95)

7 BOX JUMPS (20/24)

100 METER RUN

*ONLY 1 PARTNER WORKING AT A TIME. MUST COMPLETE FULL CYCLE TO HAND OFF TO PARTNER

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