MONDAY, JULY 2ND 2018

CrossFit Fannin – CrossFit

Warm-up

3 rounds of:

100 meter run

15 air squats

Back Squat (10×10)

EMOM FOR 10 MINUTES COMPLETE 10 BACK SQUATS (95/135)

-THIS IS HIGH VOLUME SO SCALE DOWN SOMEWHERE BTW 5-10

-SCALE LOADING SO THAT THE REPS ARE QUICK NO MORE THAN 30 SECONDS EACH MINUTE

-FOCUS IS ON SPEED SQUATTING

-FOR SCORING JUST CHANGE REPS TO THE NUMBER YOU CHOOSE

* FROM RACK OR GROUND

Metcon (Time)

For Time:

15 HSPU (STRICT)

15 Power Snatches (65/95)(95/135)

12 HSPU (STICT)

12 Power Snatches (65/95)(95/135)

9 HSPU (STICT)

9 Power Snatches (65/95)(95/135)

Time Cap = 12 Minutes

SCALES:

STRICT- KIP HSPU- KB PUSH-UPS -REGULAR PUSHUPS

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