TUESDAY, JANUARY 17TH 2017

CrossFit Fannin – CrossFit


Warm-up

2 rounds of:

100 meter run

10 box jumps

20 double unders or 40 singles

Then complete: 10 butt back touch touches, 10 heel to toe touches, 10 elbow to insteps

*All before class starts. Whiteboard at 5:35, 8:20, 4:50 etc .

Hang Power Clean (1 x 1)

10 minutes to warm up and get today’s heavy hang powerclean

Metcon (5 Rounds for time)

5 rounds each for time of:

4 minutes to complete:

10 Hang Power Clean (65/95) (95/135)

12 Burpees over bar (rx and + must jump)

30 Double Unders ( x 3 or x 2 singles)

*rest time remaining so if you finish at 2:00 you will rest until 4 minute clock is up. A new clock will begin each of the 5 rounds.

You will score 5 individual rounds.

TEENS: Metcon (4 Rounds for reps)

Warmup:

200 meter run

line drills

SKill work: hang powerclean ( 10-15 mins)

WOD:

4 rounds of 3 minute amrap of:

7 hpc

9 burpee

20 double unders (x 2 singles)

rest 1 minute btw amraps.

Score each round for reps.

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