TUESDAY, SEPTEMBER 11TH 2018

CrossFit Fannin – CrossFit

Warm-up

3:00 on any Machine

2 Rounds:

10 Air Squats

10 PVC pass thru

10 Overhead Squats (pvc)

Snatch grip pp + 2 ohs (1×1)

From the rack go Snatch grip push press + 2 ohs

* if no ohs go regular push press then 2 front squats

Metcon (AMRAP – Reps)

TABATA (:20 ON/ :10 OFF x 8 Rounds)

1. Air squats

2. Push Ups

3. Calorie Row

*1 Minute Rest after each Tabata. This takes 14 minutes total. Score = total reps for all

CASH-OUT

Sept 11TH, 2001 memorial cashout

9 muscle ups (ring , bar) or 9 chest to bar pull-ups

11 high box jumps

2001 meter run ( 1mile run + 401 meters)

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