THURSDAY, JULY 5TH 2018

CrossFit Fannin – CrossFit

Warm-up

3:00 on any Machine

3 rounds:

5 Strict pull-ups (band if needed)

10 Push Ups

15 Air Squats

Metcon (Time)

For Time, With a Partner:

120/150 Calorie Row

90/120 Push Ups

60 Double Kettlebell Hang Clean and Jerks (35s/53s)

40 Synchronized Wall Balls (14/20)

60 Double Kettlebell Hang Clean and Jerks (35s/53s)

90/120 Push Ups

120/150 Calorie Row

Scales:

80/100 Cals

60/90 push-ups

40 dbl kb hang clean and jerks (manageable load)

20 synchronized wall balls (scale ball weight)

40 dbl kb hang clean and jerks

60/90 push-ups

80/100 cals
Alternate in short quick sets on the push-/ups. Scale the weight on the clean and jerks to at least be able to alternate in sets of 5! One person works while the other rests on all movements except the wall balls!

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