400 meter run
2 rounds of:
10 air squats
10 lunges each leg
15 minutes to work to heavy single for the day. This is not a MAX , just something strong and fast you can move with great technique. Goal would be close to 90% with good form
WITH A PARTNER FOR TIME COMPLETE:
160/200 CALORIE ROW
100 BURPEES OVER BAR
50 POWERCLEANS (155/225)
*ONLY 1 PARTNER WORKS AT A TIME. THE POWERCLEANS SHOULD BE HEAVY SINGLES BACK AND FORTH.
SMART PLAN ON THIS WOD:
ROW 16/20 CALS EACH
BURPEES X 10
30 POWERCLEANS (155-125-115-95)
*MAKE SURE THE PC IS CHALLENGING BUT ATTAINABLE.
**Don’t be scared of this wod think about small sets like 10 sets of 16/20 cals instead of 160/200 for example
AS PART OF OUR INSURANCE FOR THE GYM WE ARE EXCITED TO PASS ON TO OUR MEMBERS THE FOLLOWING SERVICE:
We know that the ongoing costs of healthcare are pricey. As an added benefit to our CrossFit Fannin members, we offering the WellCard Health program! At no additional cost to you, this program can provide a discount on medical services (like doctor visits) and products (like your prescriptions). This FREE discount program acts as a supplement to your existing health care. Please review the attached WellCard RRG ID Card.
There is a lot of information provided on the WellCard website. To make sure you receive all of the benefits of the program, you will need to register on the WellCard website before using the card. Once registered, you will receive your own card (and there’s even a cool app that carries your information for those who don’t want more cards in their wallet), then just present it to your doctor or pharmacist.
The Group ID is located on the front of the attached card itself: CROSSFITRRG; each person will need that when they login to the website. They will each create their own profile on the site and receive their own individual card once registered.
LET ME KNOW IF YOU HAVE ANY QUESTIONS!