MONDAY, NOVEMBER 19TH 2018

CrossFit Fannin – CrossFit

Warm-up

:30 Easy/ :30 Hard/ :30 Easy on rower

10 Single Leg Deadlifts (kettlebell)

10 Goodmornings ( pvc)

Deadlift

Deadlift (25 Minutes)

3 X 5 @ 85% of 1RM

*Starting to get pretty heavy! Make sure you are stretched out and lose before you start working up.

Metcon (Time)

7 Rounds for Time:

5 Power Clean and Jerks(95/135) (125/185)

15 Ab Mat Sit Ups

*Time Cap = 15 Minutes. Pick a weight on the clean and jerks to finish in the time cap. These should be steady singles. Work on going right from the clean into the jerk without a pause!