MONDAY, APRIL 23RD 2018

CrossFit Fannin – CrossFit

Warm-up

10 MINUTES PRIOR TO CLASS TIME:

200 METER RUN

20 AIR SQUATS

200 METER RUN

15 KIP SWINGS

200 METER RUN

10 EMPTY BAR FRONT SQUATS

*ROW 200 OR COULD BE RUN 100

HANG CLEAN + CLEAN (1 X 1 )

20 MINUTES TO WORK TO TODAY’S HEAVY SINGLE

-YOU MAY DROP AND RESET RIGHT BACK ON THE BAR BTW THE HANG CLEAN AND THE CLEAN

-GOAL IS TO END AROUND 80% OF YOUR MAX CLEAN

Metcon (Time)

5 ROUNDS FOR TIME OF:

300 METER ROW

200 METER RUN

THEN GO

10-8-6-4-2

BAR MUSCLE UPS

15 MINUTE TIME CAP

*STAGGER THE START

*IF YOU GET HUNG UP WAITING ON THE ROWER THEN NOTE THE TIME WAITING AND SUBTRACT OFF AT THE END

SCALING OPTIONS:

*1 MUSCLE UP = 2 PULLUPS OR 2 JUMPING PULLUPS/RING ROWS OR COULD GO BY 1’s for pullups depending on the scale.

*IF NOTRUNNING 200 METER= 15 BURPEES

GONNA CHANGE THE PROGRAMMING UP A LITTLE OVER THE NEXT MONTH OR SO

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