MONDAY, NOVEMBER 14TH 2016

CrossFit Fannin – CrossFit


Back Squat (2 X 10 )

@ 75% OF 1 REP MAX

15 MINUTES MAX

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP OF:

6 SHOULDER TO OVERHEAD

6 BACK SQUATS

200 METER RUN

RXD: 75/105

RXD+=105/145

TEENS: Metcon (Time)

WARMUP:

RUN 200 METERS

30 SECONDS EACH X 2 ROUNDS OF:

SITUPS

HRPU

JUMPING SQUATS

GRASSHOPPERS

SKILL WORK: CHEST TO BAR PULLUPS

WOD:

21-15-9

WALL BALL

LOW BAR JUMPING MUSCLE UPS OR PULLUPS

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