WEDNESDAY, MAY 9TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 meter run

20 air squats

15 pvc pass thrus

10 ohs pvc

10 ohs empty bar

5 hang snatch or powersnatch

5 full snatch or powersnatch

Power Snatch (5 x 1)

Work up to 85% of 1 rm then go 5 sets of 1 at that weight.

Can be powersnatch or snatch

Metcon (Time)

For time complete:

10-9-8-7-6-5-4-3-2-1 reps of:

Alt db powersnatch

100 meter run

*enter loads in box today load trumps time

* you choose the load today go as heavy as you can after each set you will run 100 meters or if rowing 150 meters

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