MONDAY, JANUARY 9TH 2017

CrossFit Fannin – CrossFit


NO 5:30 AM CLASS THE REST OF THE DAY IS REGULAR SCHEDULE. BE SAFE ON THE ROADS!!!!

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

1- Deadlift

1- Powerclean

1- Front squat

1- Push Jerk or Split Jerk

Rx 105/175

Rx plus 125/195

4 reps = 1 rounds

CASH-OUT

Especially if you are doing the open:

For max reps

1:30 Bar facing burpees

Rest :30

1:00 Bar facing burpees

Rest :30

:30 Bar facing burpees

TEENS: Metcon (AMRAP – Rounds and Reps)

Warmup:

Tabata these x 2:

-wall to wall runs

-air squats

-hrpu

-tuck jumps

-forward rolls

– handstand holds

SKILL WORK:

BACK SQUAT FROM RIG (10-15 MINUTES)

12 MINUTE AMRAP OF

1- Deadlift

1- Powerclean or Clean

1- Front squat

1- Push jerk

*ADULT CASHOUT

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