WEDNESDAY, OCTOBER 12TH 2016

CrossFit Fannin – CrossFit

Hang Power Clean (5 X 4)

EVERY 30 SECONDS PERFORM 2 REPS AT 60% FOR 5 MINUTES

(20 REPS)

TAKE 5 MINUTES TO WARM UP TO THAT NUMBER.

WITH 60% THE CONCENTRATION SHOULD BE ON A SUPER VIOLENT SHRUG AND SUPER FAST HIGH ELOWS


Metcon (Time)

FOR TIME COMPLETE:

RUN 800 METERS

THEN COMPLETE 3 ROUNDS OF:

10 HANG POWERCLEAN (85/125) ( 115/155)

10 PULLUPS

15 ABMAT SITUPS

THEN

800 METER RUN

SCALES:

RUN 1 LAP

3 ROUNDS OF:

10 HPC (45/65) OR (65/95)

10 DIFFICULT RING ROWS

10-15 ABMAT SITUPS

THEN

RUN 1 LAP

*IF ROWING GO 1000 X 2

* RUNNING COULD GO 200 FOR BEGINNING RUNNERS

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