FRIDAY, NOVEMBER 30TH 2018

CrossFit Fannin – CrossFit


sweatshirts and tshirts: both will be heathered black. Sweatshirts will be like the last one but all black. Sign ups are on board.

Warm-up

400m Run

Then, 2 Rounds:

20 Double Unders

15 Air Squats

10 Push Ups

Metcon (Time)

5 Rounds for Time:

10 Hang Power Cleans (95/135)

15/20 Calorie Row

50 Double Unders

*Alternate rounds with a partner( 5 each). This will allow you to go through each round with intensity. Pick a weight on the hang power cleans so that you can go unbroken!

Scaling Options:

50 Double Unders -100 Single Unders

CASH-OUT

Cash Out:

4 Sets for Quality

10 Ring Dips or Bar Dips

:30 Handstand Hold or :45 Plank Hold

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