MONDAY, JULY 24TH 2017

CrossFit Fannin – CrossFit

Front Squat (5 x 5 )

every 2 minutes complete 5 front squats (from ground as heavy as possible) x 5 sets

*same weight across all sets

**make it challenging

Metcon (Time)

FOR TIME COMPLETE:

22 DEADLIFTS (155/225)

200 METER FARMERS CARRY (53’s/35’s)

22 POWERCLEANS (95/135)

200 METER RUN

22 PULLUPS

400 METER RUN

22 FRONT SQUATS (65/95)

800 METER RUN

*scales

weight loads

farmers walk = lighter loads

200 run= 250 row

pullups= progressions or ring rows

400 run = 500 row

800 = 1000 meter row

*scales can always go down this is just a general guideline. Never cherry pick a wod b/c your unsure if their will be scales. Hopefully we’ve always made that clear and if we haven’t I apologize. I know a lot of cherry picking happened when I posted the 5K run that could have been a 800 meter run etc.