TUESDAY, NOVEMBER 1ST 2016

CrossFit Fannin – CrossFit


Back Squat (1 X 1 )

WORKING FOR 15 MINUTES

3 @ 70%

2 @ 75%

2@ 80%

1@ 85%

1@ 90%

IF YOU ARE FEELING GOOD GO 90% AND ABOVE X 1 REP AT EACH LOAD.

COULD BE A PR DAY.

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

Buy in:

50 Wall balls (14/20)

50 KBS (35/53)

then,

1-2-3-4-5….

Deadlift (95/135)

Power clean

Front Squat

Burpee over bar

TEENS: Metcon (Time)

WARMUP:

2 X THROUGH:

10 AIR SQUATS

10 HRPU

10 SITUPS

10 BOX JUMPS

LINE DRILLS: EVERYTHING LEADING TO 2 FORWARD ROLLS

SKILL WORK:

PUSH JERK

WOD:

5 ROUNDS OF:

5 PUSH JERK

10 BACK SQUATS

200 METER RUN

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