WEDNESDAY, OCTOBER 17TH 2018

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

1 Minute Bike or row

5 Single Arm Dumbbell Overhead Squats each arm

5 Sotts Press

https://youtu.be/yF2SFfA6H0M

15 Hollow Rocks

Back Squat (1×1)

Back Squat (25 Minutes)

1×1 @ 85% of 1RM

1×1 @ 87% of 1RM

1×1 @ 90% of 1RM

*Work up to your 85-90% and do 3 good reps here! Warm up sets should look like this:

​2 x 10 reps light

​2 x 5 reps heavier

​1 x 5 reps heavier

​1 x 2 reps heavier​

​Start your singles!

Metcon (Time)

With a partner complete:

-Partner 1 row 400

-Partner 2 run 400

Then switch, complete 3 rounds!

*possible scales would be

400/300/200

But this is a great day to go rx! Just keep a steady pace on the run

*cant switch until your partner completes the run/row.

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