WEDNESDAY, NOVEMBER 21ST 2018

CrossFit Fannin – CrossFit

Warm-up

4 Minutes on a Machine

-Stretch- anything needed

With an empty barbell:

10 Front Squats

10 High Hang Squat Cleans

10 Squat Cleans

Clean (1×1)

Squat Clean (15-20 Minutes)

1×1

*Work up to a heavy single for the day! This should not be a max or a PR unless you really are feeling good. This should make the front squats feel a little lighter for the workout.

Metcon (4 Rounds for time)

Every 5 Minute for 20 Minutes:

10 Front Squats (125/185)

15 Burpees

20 Pull Ups

*The front squats should be a challenging, but unbroken set! Take these from the floor. Pace out the burpees and break up the pull ups as needed. You will get plenty of rest in this workout. I want you to be fairly well recovered before starting the next round. Goal is to get 2-2:30 rest!

Scaling Options:

20 Pull Ups -20 Banded Pull Ups -20 Ring Rows

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