THURSDAY, SEPTEMBER 27TH 2018

CrossFit Fannin – CrossFit

Warm-up

Back Squat (2X10)

60% of 1rm

Back Squat (2X5)

70% of 1RM

Focus on moving the bar with speed and holding a good position. This should just be some volume at a moderate weight. This shouldn’t feel like it’s going to crush you.

Metcon (AMRAP – Rounds and Reps)

WITH A PARTNER ALTERNATING FULL ROUNDS OF:

12 Minute AMRAP:

3 Bar Muscle Ups

10 Weighted Box Step Ups (35/50s)(20/24 box)

* steps ups are alternating 5 each leg

Scales:

muscle ups -6 chest to bars-6 jumping chest to bars-6 pull ups – 6 jumping pullups-6 challenging ring rows

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