WEDNESDAY, NOVEMBER 7TH 2018

CrossFit Fannin – CrossFit

Warm-up

20/15 Calorie Row

20/15 Bike

20 Single Unders

20 Double Unders

Metcon (10 Rounds for time)

Every 4 Minutes for 40 Minutes:

15/20 Calorie Row

150 Meter Run

40 Double Unders

*The goal is to make these hard intervals. This is a long workout and a lot mental. Cut down the reps to get all 3 movements done within 3 minutes. I want everyone to get a MINIMUM of 1 minute rest after each round so scale the reps accordingly.

Substitution Options:

150-12 Burpees

Doubles x 3 singles x 2 singles

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