THURSDAY, NOVEMBER 15TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

1 MINUTE ON ANY MACHINE

10 KIP SWINGS

10 PVC GOODMORNINGS

10 PVC PASS THRUS

Power Clean (3-3-3-3-3)

WORK UP TO A HEAVY SET OF 3 ON THE DAY. THESE SHOULD BE QUICK SINGLES. WORK ON FOOTWORK AND CATCHING THE BAR WITH YOUR FEET LANDING WHERE YOU WOULD SQUAT .

Metcon (AMRAP – Reps)

15 MINUTE ALTERNATING EMOM:

1: 150 METER RUN

2: 10 POWERCLEANS (95/135)

3. 3 PULLUPS+ 2 CTB PULLUPS( rx+ add 1 MUSCLE UP after 3 ctb)

*SCORING TOTAL REPS

MODIFICATIONS:

150-100-ROW 200

POWERCLEANS -CHOOSE LOADING THAT ALLOWS 10 TOUCH N GO REPS

PULLUP BAR OPTIONS:

1. AS WRITTEN

2. 5 JUMPING PULLUPS-3 JUMPING CTB

3. PICK INDVIDUAL SKILLS:

-8 PULLUPS

-8 CTB PULLUPS

-8 BANDED PULLUPS

-8 RING ROWS

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