MONDAY, NOVEMBER 28TH 2016

CrossFit Fannin – CrossFit


Back Squat (4 X 2)

SAME WEIGHT ACROSS ALL SETS.

85%

BUILDING UP TO THAT LOAD.

15/20 MINUTES.

Metcon (Time)

21-15-9 REPS OF:

BURPEES OVER BAR

THRUSTERS (65/95)

PULLUPS

*BURPEE CAN BE STEP OR JUMP

*18 MINUTE CAP

EXTRA CREDIT

2/3 SETS OF:

WITH A KETTLEBELL

20 KB SITUPS

20 KB AB TWIST

20 KB SWINGS (1 ARM SWITCHING ARMS AT EXTENSION)

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

JINGLE JANGLES X 6

-LINE DRILLS

SKILL WORK:

HANG POWERCLEAN

EMOM FOR 6 MINUTES COMPLETE 3 REPS

WOD:

10 MINUTE AMRAP ( I GO, YOU GO)

RUN 50 METERS

5 BURPEES

5 HANG POWERCLEAN

*PARTNERS COMPLETE FULL ROUNDS

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