TUESDAY, DECEMBER 13TH 2016

CrossFit Fannin – CrossFit


Powerclean and jerk (1×1)

15 minutes to work to todays heavy single.

Metcon (Time)

FOR TIME COMPLETE:

400 METER RUN

3 ROUNDS OF “CINDY”

400 METER RUN

3 ROUNDS OF “CINDY”

400 METER RUN

3 ROUNDS OF “CINDY”

*CINDY=

5 PULLUPS

10 PUSHUPS

15 AIR SQUATS

**SCALES: RUN 200 OR ROW 500.

**PULLUP MODIFICATIONS

TEENS: Metcon (Time)

WARMUP:

2 X THRU:

PLANKS UP X 10

DIPS FROM BOX X 10

BOX JUMPS X 5

AIR SQUATS X 10

JOG 100 METER

SKILL WORK:

HANG SQUAT CLEAN

WOD:

3 ROUNDS FOR TIME OF:

10 HANG SQUAT CLEAN

10 TRUE PUSHUPS

400 METER RUN

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