MONDAY, MARCH 13TH 2017

CrossFit Fannin – CrossFit


Back Squat (5 x 4)

building sets working up to heavy 4

Metcon (Time)

21-15-9 OF:

-ROW (CALS)

-THRUSTERS

*65/95

*HEATS- SOME OF CLASS WILL START ON WOD/SOME ON STRENGTH

*THINGS TO WORK ON THIS WEEK:

DB THRUSTERS

ROW

WALL BALLS

DEADLIFT

HSPU

TEENS: Metcon (Time)

WARMUP:

1 MINUTE EACH OF:

PLANK

SQUATS

TUCK JUMPS

SINGLE LEG TOE TOUCHES 30 SEC. EACH LEG

SKILL: CHEST TO BAR PULLUPS

WOD:

4 ROUNDS OF:

7 CTB PU

10 DOUBLE UNDERS

15 AIR SQUATS

SKILL WORK:

DIPS

CHALLENGING RING ROWS

2/3 ROUNDS OF: 10 REPS EACH

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