TUESDAY, NOVEMBER 6TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds

1:00 Easy/ :30 Hard on Any Machine

5 Inchworms + 2 Push Ups

10 Single Leg Deadlifts (1 Kettlebell)

Deadlift (4×1)

Deadlift (20 Minutes)

4×1 @ 90% of 1RM

*This is the last week of our 12-week deadlift program! 4 good singles today! Don’t max out today! We will next week.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

200m Run

3 Bench Press (75% of 1RM)

1 rope climb (Rx+ Legless Rope Climb

*With a partner! One partner runs 200m, the other one completes 3 bench press and 1 rope climb. Rotate once both partners are done.

Scaling Options:

Legless- 1 Rope Climb- 2 Rope Pulls 5 Strict Pull Ups -7 Inverted Rows

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