TUESDAY, NOVEMBER 27TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

15/20 Calorie Row

10 PVC pass thrus

10 Push Ups

10 Kip Swings

Metcon (Time)

8 Rounds for Time:

2 Bar Muscle Ups ( + 10 lb ball btw feet or legs)

10 Burpees

*Alternate rounds with a partner for 8 rounds each! Sub = 4 Pull Ups for the muscle ups. Or however many reps TWO sets of pull ups will get you. These should be quick rounds that take around a minute or less.

* scoring total time for team time

CASH-OUT

Tabata (8 Rounds :20 ON/ :10 OFF)

Hollow Rocks

*Scale to Hollow Holds or Plank Holds

Single Arm Ben Over Dumbbell Rows

10-10-10-10

*Use the heaviest weight you can for each set. 10 reps each arm. Use the last 10 minutes of class to work through these 4 sets.

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