THURSDAY, SEPTEMBER 6TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an empty barbell:

Front Rack Stretch

10 High Hang Muscle Cleans

10 High Hang Power Cleans

10 Power Cleans

Metcon (Time)

4-3-2-1 Rope Climbs

50’ Handstand Walk

20 Wall Balls (14/20)

*16 minute cap

Scales-

Scaling Options:

1 Rope Climb -2Rope Pulls -4Pull Ups

50’ HS Walk -25’ HS Walk -:30 Handstand Hold -:45 Plank Hold (Top of a push up)

Power Clean (1×3)

3 touch n go Powercleans every minute on the minute for 10 minutes

*Start at a moderate weight and add a little weight as you go if you feel good! A good starting weight would be around 70% of your best power clean. These should be touch and go reps. Focus on not letting your feet pop out too wide.

UPDATES:

No 8:15 am class today

Sports performance will start Monday at 5:45 not today

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