TUESDAY, JULY 31ST 2018

CrossFit Fannin – CrossFit

UPDATES:

Tuesday and Wednesday evening class times:

5:15 and 6:15

Will update on Thursday’s time.

Friday will be regular schedule

Warm-up

3:00 on a Machine

20 Air Squats

10 Strict Press (barbell)

10 Hang Power Cleans (barbell)

10 Power Clean and Push Jerks (barbell)

Powerclean and jerk (1-1-1-1-1)

Work up to a heavy single for the day! You should not miss a power clean. Try to get as many sets in as heavy as you can, if you miss a power clean it should be an accidental squat clean! Work on your footwork and pressing under the bar with super active shoulders

Metcon (Time)

With a Partner, For Time:

8 Rope Climbs

100 Back Squats (95/135)

8 Rope Climbs

100 Back Squats (125/185)

*20 Minute Time Cap

*With a partner for time! Take the back squats from the floor! Rope Climb options are 1.Regular Rope Climbs, 2. 3 TTB +3Pull Ups (without coming off of the bar per rope climb), 4. 5 v-ups or Sit Ups + 5 Inverted Rows (per rope climb). Pick 2 weights for the back squats that you can alternate in sets of 10!

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