MONDAY, SEPTEMBER 17TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

2 Minutes on a machine

15 PVC pass thrus

10 Kettlebell Swings (light)

5 Inchworms

Power Snatch (10×3)

EMOM FOR 10 minutes

*These can be touch and go or singles! I want you to focus on finding your hips and catching the bar with your feet under your shoulders. Pick a weight around 70% of your 1RM snatch. You can add weight as you go if you feel good!

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

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

15 Russian Kettlebell Swings (53/70)

20 Pull Ups

*The goal is to get your round done and get a little bit of rest before the next round. The bench press and the kettlebell swings should be unbroken.

Scaling Options:

20 Pull Ups -20Banded Pull Ups -20 Jumping Pull Ups or Inverted Rows

Bench and swing-lighter loads

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