MONDAY, MAY 7TH 2018

CrossFit Fannin – CrossFit

Warm-up

200 meter run

10 air squats

10 double kb push press

Line drills as a group at class time

Metcon (Calories)

In teams of 4 complete:

10 Rounds for Time:

:30 seconds on rower

10 Double Kettle-bell Thrusters (35/53)

Rest 1 Minute

*In a team of 4 people, alternate on the rower, each of you rowing 30 seconds hard! Your goal is to maintain the same pace on the row each round and do all your thrusters unbroken. Your score as a team is

your total number of cals. Note time in box once last person finishes thrusters on 10th round.

-as soon as you come off rower you are straight to kb thrusters then rest waiting back for rower should flow through smooth

CASH-OUT

Accumulate 3:00 in handstand (wall or box) or 4:00 of plank holds

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