MONDAY, SEPTEMBER 19TH 2016

CrossFit Fannin, CrossFit Fannin – CrossFit

Push Jerk (1 X 1)

10 MINUTES TO WORK TO TODAY’S HEAVY SINGLE FROM THE RACK.

Metcon (2 Rounds for time)

2 ROUNDS EACH FOR TIME OF:

ROW 500 METERS

15 DOUBLE KETTLEBELL CLEANS (53’S/35’S)

15 DOUBLE KETTLEBELL STO

REST BTW ROUND APPROX 3 MINUTES OR UNTIL ROWER COMES OPEN.

CASH-OUT

3 ROUNDS NOT FOR TIME OF:

-RING OR BAR HOLD FOR 20 SECONDS

-DYNAMIC PUSHUP X 10

-10 SUPINE RING PULLS

OR HARD RING ROW

DYNAMIC PUSH UP CLICK HERE

https://www.youtube.com/watch?v=cp8C9wK7UcM

SUPINE RING PULLS

https://www.youtube.com/watch?v=h4lRaQHUsBU

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