THURSDAY, DECEMBER 8TH 2016

CrossFit Fannin – CrossFit


Front Squat (5-4-3-2-1)

5@ 70%

4@75%

3@80%

2@90%

1@95%

compare to 10/04. Goal is to add 5lbs per set.

Metcon (8 Rounds for reps)

EMOM FOR 16 MINTUES:

1: 30 DOUBLE UNDERS

2: 10 BOX JUMPS (20/24) SCALE HEIGHT UP OR DOWN TO MEET YOUR NEEDS)ENTER YOU BOX JUMP HEIGHT IF YOU SCALE UP OR DOWN IN BOX.

SCALES: DOUBLES CAN GO DOWN IN NUMBER (5-30)

SINGLES X 3 OR X 2

-BOX JUMP CAN SCALE HEIGHT UP OR DOWN.

Metcon (AMRAP – Rounds and Reps)

WARMUP:

2 ROUNDS OF:

10 AIR SQUATS

10 KB SWINGS

10 SITUPS

2 FORWARD ROLLS

*LINE DRILLS

SKILL WORK: JERK (FROM RACK)

WOD:

12 MINUTE AMRAP WITH A PARTNER OF:

8 PUSH JERKS

8 FRONT SQUATS

8 SITUPS

*ALTERNATING MOVEMENTS

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