TUESDAY, JANUARY 24TH 2017

CrossFit Fannin – CrossFit


Metcon (3 Rounds for time)

3 ROUNDS EACH FOR TIME OF:

300 METER ROW (RX 500)

10 BOX JUMP ON AND OVERS (20/24) (hips must open)

10 WALL BALLS (14/20)

30 DOUBLE UNDERS

*COMPARE SCORE TO JULY 27TH AND NOVEMBER 30TH.

CASH-OUT

2/3 ROUNDS OF:

25 ABMAT SITUPS

2 ROPE CLIMBS (MEN 3)

15 HOLLOW ROCKS

TEENS: Metcon (3 Rounds for reps)

WARMUP:

JUNKYARD DOG X 5

LINE DRILLS + AGILITY WORK

SKILL:

HANG CLEAN, CLEAN, JERK

WORK TO HEAVY SINGLE (STOP WHEN TECHNIQUE GOES)

WOD:

3 MINUTE AMRAP X 3 ROUNDS WITH 2 MINUTE REST IN BTW OF:

5 CLEANS

7 HRPU

9 SITUPS

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