WEDNESDAY, OCTOBER 31ST 2018

CrossFit Fannin – CrossFit

Warm-up

2 minutes on a machine

with 2 x 5 lb plates

10 front raises

10 lateral raises

10 rotator cuff

10 strict press

Bench Press (5-5-5-5-5)

your choice on load-work up to a heavy set of 5 or can do 5×5 all at same weight

Metcon (Time)

10 rounds for time of:

5 bar dips

5 burpees

1 rope climb

modifications:

dips-light band-btw boxex (with foot/heel placement dictates difficulty)

rope climb-1/2 way up-5 strict pullups(band if needed)-rope pull to stands/knotted rope

*15 minute time cap

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