FRIDAY, NOVEMBER 9TH 2018

CrossFit Fannin – CrossFit

Warm-up

:90 Row

10 Inchworms + 2 Push Ups

:90 Row

20 PVC pass thru

Shoulder Press (5-5-3-3-1-1)

Strict Press (20 Minutes)

5-5-3-3-1-1

*Work up to a heavy single for the day following this rep scheme. Try to add weight each set. Complete 5 Strict Pull Ups after each set of strict press. Scale these to a band or an inverted row if needed. If 5 strict pull ups are easy, add some weight to yourself or do strict chest to bar pull ups.

2k Row (Time)

Max Effort 2k Row
For Time:

2,000m Row

*This is our new movement of the month. We will be putting some extra focus into our rowing for the month of November. This will be our baseline. We will use this time for future programming so make sure everyone records their time. Have fun with this and see what you can do!

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