FRIDAY, OCTOBER 5TH 2018

CrossFit Fannin – CrossFit

Warm-up

TEAM ROWLNG:

Teams of two. The object of the game is to race to 1,000m on the rower. One person rows at a time, alternating every 100m. The rower must be stopped every 100m. The hundred-meter mark equals zero (100, 200, 300…). If you land on the zero-mark, switch rowers and keep rowing. Anything over or under the hundred-meter mark results I points (ex. 103 = 3 points, 798 = 2 points, etc.) With those points, that athlete must do double the number of Air Squats and then tag their partner before their partner may start rowing.

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

150 METER RUN

10 ALTERNATING PISTOLS

5 HANG POWER CLEAN (105/175) (135/225)

*HPC IS SUPPOSE TO BE CHALLENGING

SCALING OPTIONS:

ASSISTED PISTOLS:

-GRAB RIG FOR ASSISTANCE

-SIT ON BAND STRETCHED OUT ACROSS RIG

-HOLD ONTO A BAND ATTACHED TO THE PULLUP BAR

-PUT A PLATE UNDER YOUR HEEL

-HOLD A LIGHT WEIGHT OUT IN FRONT OF YOU FOR BALANCE

RUN:

150/100/ROW 200

HPC-LOADING

SO SCALES:

PISTOLS, ASSISTED PISTOLS, 2 X AIR SQUATS

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