THURSDAY, JULY 26TH 2018

CrossFit Fannin – CrossFit

UPDATES:

Couple things:

1. If you have any outstanding invoices/dues they need to be cleared out this month! We want to start August with no past due invoices, thanks for your attention to this matter!

2. If you haven’t registered your team for the BOA TEAM COMPETITION someone needs to grab the following info from their teammates and register

-email

-dob

-age

-tshirt or tank size

-team name

Warm-up

3:00 on a Machine

:30 Spiderman Stretch each side

30 Air Squats

Back Squat (5×5)

All at 70-75%

*Get 3-4 warm up sets before you start your first working set. All sets should be at the same weight

20-25 minutes

Metcon (Time)

5 Rounds for Time:

5 Power Cleans (115/175)(145/205)

10 Strict Handstand Push Ups

10 Toes to Bar

*powercleans should be challenging singles

Scales:

Powerclean-lighter loads

Strict hspu- kip hspu- 20 push-ups

Toes to bar-knees to chest-V ups

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