FRIDAY, OCTOBER 7TH 2016

CrossFit Fannin – CrossFit


Metcon (Time)

For Time:

21 Deadlifts

Run 1 lap

18 Deadlifts

400m Run

15 Deadlifts

200m Run

12 Deadlifts

100m Run

rxd= 125/185

rxd+ 155/225

800/1 lap/400/200 ON RUNS

SKILL

Pull Up – Normal Grip: 5 (Hands outside shoulders)

Ring Dip: 5

Pull Up – Wide Grip: 5 (One hand width wider than normal grip)

Ring Dip: 5

Pull Up: Narrow Grip: 5 (Hands one thumb span apart)

Ring Dip: 5

Pull Up – Chin up Grip: 5 ( Width same as normal pull up)

Ring Dip: 5

Pull Up – Mixed Grip – Right: 5 ( right hand over, width same as normal pull up)

Ring Dip: 5

Pull Up – Mixed Grip – Left: 5 (left hand over, width same as normal pull up)

Ring Dip: 5

After completion of the complex – then:

Pull Up – Normal Grip: Max Reps

Ring Dip – Max Reps

+Scale pull up to banded

+Scale ring dips to bar dips or bar dips with bands

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