MONDAY, AUGUST 27TH 2018

Announcements

NEXT FOUNDATIONS COURSE WILL BE THIS SATURDAY (SEPT. 1ST) FROM 9-12. IF YOU HAVE SOMEONE INTERESTED NOW IS THE TIME. DON’T WAIT TILL THIS ONE IS OVER. RELAY THE MESSAGE IF YOU HAVE BROUGHT A FRIEND OR FAMILY MEMBER OR IF YOU KNOW SOMEONE WHO IS INTERESTED!

CrossFit Fannin – CrossFit

Warm-up

2 Minutes on rower

10 Inchworms

15 Goodmornings (PVC)

20 Air Squats

Deadlift (5×5)

Across board all sets at 70%

Concentration on good volume holding a good position. Work on driving through your heels and not letting your toes grip the ground.

Metcon (Time)

5 Rounds for Time:

400 meter run

10 Dumbbell Bench Press (35/55)(50/70s)

6 chest to bar pull-ups (3 Bar Muscle Ups)

*1 Minute Rest

*rest is included in your time on 5th round finish on he bar movement not the rest.

Scales:

400 run/500 row/200 run

Dumbells lighter loads

3 bar muscle ups- 6 chest to bars-6 pullups-6 super challenging ring rows

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