MONDAY, OCTOBER 2ND 2017

CrossFit Fannin – CrossFit

CLEAN COMPLEX (1 x 1)

HANG CLEAN, HANG CLEAN, CLEAN, PUSH JERK

ALL UNBROKEN HANDS STAY ON BAR ON FULL CLEAN BAR IS TOUCH N GO OFF GROUND
6 sets building loads

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Compare to 1/25/17

*on your Wodify app go to pull down menu and hit athlete performance and under metcon look at your Nancy scores for comparison. This will be the 5th time we’ve

done this wod

Scales:

4 rounds (same run or 200/100 or row )

5 rounds (shorter run or row)

-all rows by 500 meters

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