THURSDAY, NOVEMBER 3RD 2016

CrossFit Fannin – CrossFit


Metcon (Time)

FOR TIME COMPLETE:

800 METER RUN

15-9-6

PUSH JERK( 85/115) (125/155)

BOX JUMP ON AND OVERS(20/24)

800 METER RUN.

*CONCENTRATION IS ON MODERATE LIFTING(HEAVY-ISH) TODAY.

CASH-OUT

3 ROUNDS OF:

-20 ABMAT SITUPS

-10 TRUE PUSHUPS (BAR LOWERED FEET ON MEDBALL)

(SUB NOSE TO GROUND PUSHUPS)

-10 DB FLAT BENCH

TEENS: Metcon (Time)

WARMUP:

100 METER JOG

LINE DRILLS

3 MINUTE CYCLE OF:

5 SQUATS-BEAR CRAWL-5 BOX JUMPS-2 FORWARD ROLLS-5 SECOND HS HOLD-REPEAT

SKILL: RUN 1 LAP FOR TIME.

REST 3 MINUTES THEN

1/2 FRAN:

10-8-5

THRUSTERS

PULLUPS

*PUT RUN TIME IN BOX

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