TUESDAY, DECEMBER 4TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1 Minute Row without foot straps

15 PVC pass thrus

15 Tempo Push Ups (2-3 Seconds down)

Metcon (Time)

4 Rounds for Time:

500m Row

12 Bench Press

2 Rope Climbs

2 Minute Rest

*The idea here is to work on rowing intervals! Focus on keeping a stroke rate similar to your 2k row, but work on pulling hard with each pull to keep your average pace low. Looking for this to be decently faster (3-5 seconds average/ 500m) than your 2K pace. Alternate rounds in a team of 3 people with the rower always occupied. The bench press should be a challenging weight you can complete unbroken. Pick your own weight. ( post weight in the drop box)

Scales: rope climb x 2- rope climb x 1- 2 knotted rope- 4 strict pullups- 4 rope pull to stands

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