THURSDAY, SEPTEMBER 13TH 2018

CrossFit Fannin – CrossFit

Warm-up

1:00 on a Machine

10 Leg Swings Each Leg

1:00 on a Machine

2×10 Kip Swings

1:00 on a Machine

20 Air Squats

Metcon (AMRAP – Rounds)

30 Minute, Alternating Minute EMOM:

12/15 cal row

200m Run

1 rounds of “Cindy”

• “Cindy” is 5 Pull ups, 10 Push Ups, 15 Air Squats

*You are not going to cut the reps down for this workout! If you fall off pace, it becomes an AMRAP.

scales:

Pullups-jumping pullups-ring rows

Everything else try to stay the same

**THIS WILL BE SUPER TOUGH TO STAY ON PACE WITH THATS THE WHOLE POINT.

**SCORING ENTER TOTAL ROUNDS YOU STAYED ON PACE 1-30 ROUNDS.

OTHERWISE ENTER ROUNDS AND REPS IN DROP BOX ALONG WITH HOW MANY ROUNDS YOU WERE ON PACE WITH

FOR EXAMPLE:

3 ROUNDS

Drop box=6 ROUNDS + 12 reps

Or

15 ROUNDS

Drop box = 3 rounds 75 reps

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