MONDAY, MARCH 20TH 2017

CrossFit Fannin – CrossFit


THIS IS THE LAST WEEK. YOU ALL SHOULD BE VERY PROUD OF YOURSELVES. OUR GYM IS AWESOME, HANDS DOWN!!!!

2017 CROSSFIT OPEN

AS WE CLOSE THE OPEN THIS WEEK WE WOULD LIKE TO HAVE A CELEBRATION DINNER POST WOD FRIDAY NIGHT.

WE WILL HAVE A SIGN UP SHEET AT THE GYM THIS WEEK SO LETS DO THIS:

1. LET US KNOW HOW MANY PEOPLE ARE COMING TO EAT BBQ.

2. SIGN UP FOR BUNS, CHIPS, DESSERTS ETC. IF YOU WANT TO BRING SOMETHING.

Power Clean (1 X 1 )

10-15 MINUTES TO WORK TO TODAY’S HEAVY POWERCLEAN OR CLEAN

*IF YOU CLEAN PR JUST ADD PERFORMANCE

Metcon (Time)

FOR TIME COMPLETE:

800 METER RUN

THEN..

-21 DB THRUSTERS

-42 DOUBLE UNDERS

-15 DB THRUSTERS

-30 DOUBLE UNDERS

-9 DB THRUSTERS

-18 DOULBE UNDERS

THEN…

800 METER RUN

DB LOADS 25/45 *CHOOSE A GOOD WEIGHT OBVIOUSLY ONLY HAVE SO MANY DB’S.

SCALE RUN AS NEEDED.

17.5 WILL DEF. SEE DOUBLE UNDERS WITH POSSIBLE THRUSTERS ( REG OR DB) BURPEES OR ROWING AGAIN

WITH POSSIBLE 21-15-9 or 21-18-15-12-9-6-3.

TEENS: Metcon (Time)

WARMUP:

ROWLING: 5 ROUNDS OF OVER OR UNDER 100METERS = BURPEES

*LOWEST SCORE WINS

SKILL: PUSH PRESS

WOD:

10-9-8-7-6-5-4-3-2-1

BOX JUMPS

PUSH PRESS

LUNGES (STATIONARY)

CASHOUT : MAX REPS PULLUPS X 3

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