WEDNESDAY, AUGUST 1ST 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

15/20 cal Row

15 Push Ups

10 PVC pass thrus

Bench Press (1×1 )

*Work up to something heavy for the day! You have time to take some rest between sets, so you can really get after it .Make sure you have a spotter!

Shooting for 5-8 sets to get there but no limited to that

Metcon (AMRAP – Reps)

21 Minute Alternating EMOM:

12/15 Calorie Row

10 Bench Press (105/155)

15 Kettlebell Swings (53/70)

*Scale the calories on the row to stay on pace. The bench press and the KBS should be a weight that you can go unbroken. If you go to heavy and have to break, you’re going to get no rest!

Scales

Row 8/12

Bench press something you can go unbroken on same for kb swing

But don’t underscore yourself and go to light either

*scoring total reps

%d bloggers like this: