MONDAY, DECEMBER 3RD 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

12/15 Calorie On a Machine

10 Single Leg Deadlifts (one Kettlebell)

5 Inchworms (2 Air Squats at the top and 2 Push Ups at the bottom)

Deadlift (3×1)

Deadlift (20 Minutes)

3 x 1 @ 95% of 1RM

*This is the heaviest we have gone so far in this series. Get a good 30-40 reps warming up to your working weight. Really make sure you are warm before pulling this weight!

Metcon (Time)

2 Rounds for Time, With a Partner:

80/100 calorie row

100 Push Ups

One person works while the other rests. Alternate in sets of 10 calories on the row and 5-10 push-ups at a time.

UPDATES:

I will order shirts on Wednesday please write yours up by then!

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