WEDNESDAY, NOVEMBER 14TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 MINUTE ROW (28 S/M)

2 ROUNDS OF:

10 PUSHUPS

10 AIR SQUATS

10 KB SWINGS

Metcon (Time)

BUY IN:

3,000 METER ROW

THEN 5 ROUNDS OF:

15 PUSH JERKS (75/115)

15 AB MAT SITUPS

15 KB SWINGS (53/70)

**MOST CLASSES WILL HAVE 2 HEATS SO 2ND HEAT WILL START AT THE EVEN MINUTE AFTER PERSON GETS OFF THE ROWER.

DON’T DREAD THE ROW THE PURPOSE IS TO GET EVERYONE COMFORTABLE ON THE ROWER SHOULD BE ABOUT 70% EFFORT. TRYING TO HOLD 26/30 S/M. YOUR PACE SHOULD BE ABOUT 10/15 SECONDS /500 METER SLOWER THAN YOUR 2,000 PACE.

****PICK WEIGHT LOADS FOR WOD THAT WILL BE UNBROKEN AS POSSIBLE. LIGHTER AND UNBROKEN IS GOING TO BE MUCH BETTER THAN HEAVIER AND BROKEN UP SO CHOSE LOADS WISELY. OTHERWISE THIS WILL BE A SUPER TOUGH WOD.

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