TUESDAY, NOVEMBER 13TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

1:00 ROW/BIKE/RUN

15 PUSHUPS

10 PVC PASS THRUS

3 ROPE PULLS TO STAND

Bench Press (10X3)

10 MINUTE EMOM:

3 BENCH PRESS @ 70% OF 1RM

**THESE ARE PAUSE REPS WITH THE FOCUS ON DRIVING THE BAR OFF OF YOUR CHEST AFTER THE PAUSE!

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP OF:

20 BURPEES

2 ROPE CLIMBS

200 METER RUN

40 DOUBLE UNDERS

1 MINUTE REST

*THE REST IS THERE TO PURPOSELY GIVE YOU A QUICK BREAK SO YOU CAN REMAIN STEADY. CUT DOWN DOUBLE UNDERS SO THAT THEY DON’T GO OVER 1 MINTUE.

MODIFICATIONS:

20 BURPEES-15 BURPEES-10 BURPEES

2 ROPE CLIMBS-1 ROPE CLIMB- 1/2 WAY UP-4 ROPE PULLS-8 STRICT PULLUPS-10 RING ROWS

200 METER RUN-100 METER RUN-200 METER ROW

40 DOUBLES-30 DOUBLES-20 DOUBLES- X 2 SINGLES

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