THURSDAY, MAY 10TH 2018

CrossFit Fannin – CrossFit

Warm-up

3 ROUNDS OF:

1 MINUTE ROW

10 LATERAL BOX STEPS UPS EACH LEG TO APPROPRIATE HEIGHT (LATERAL-SIDEWAYS)

10 RUSSIAN KB SWINGS (RUSSIAN-EYE LEVEL) EACH ROUND WORK UP IN WEIGHT

:20 SEC HS HOLD OR BOX HOLD

Metcon (No Measure)

SKILL WORK FOR LOAD:

12 MINUTE EMOM:

1. 3 FS ( AS HEAVY AS POSSIBLE FROM THE GROUND 1ST ONE CAN BE A CLEAN)

2. 12 RUSSIAN KB SWINGS ( AS HEAVY AS POSSIBLE)

* PUT LOADS IN THE BOX

Metcon (Time)

FOR TIME COMPLETE:

12-9-6 REPS OF:

BAR MUSCLE UPS

BURPEE BOX JUMP ON AND OVERS (20/24) *OPEN HIPS

SCALES:

BAR MUSCLE UPS-STRICT PULLUPS-KIPPING PULLUPS- RING ROWS

BURPEE BOX STEP ON AND OVERS TO APPROPRIATE HEIGHT.


GET YOUR ORDERS IN FOR THE “MURPH” MEMORIAL DAY SHIRTS, I WILL ORDER THESE FRI AM.

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