THURSDAY, DECEMBER 6TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

1:30 ON EITHER MACHINE

10 COSSACK SQUATS ON EACH SIDE https://www.youtube.com/watch?v=tl5YFmcbBAw

15 AIR SQUATS

Back Squat (4X6)

AT 70% OF 1RM.

(25 MINUTES)

WORK UP IN WEIGHT WITH 4-5 WARM UP SETS AND THEN COMPLETE WORKING SETS ALL AT THE SAME WEIGHT.

Metcon (AMRAP – Reps)

18 MINUTE ALTERNATING EMOM:

1. 200 METER RUN

2. 10 BURPEE BOX JUMPS

3. 2 BAR MUSCLE UPS (RX+5)

*This turns into an AMRAP! Do not scale the reps. If the clock catches you, see how many rounds you can complete out of the 6. You can jump or step up on the box but make sure you reach full extension on top of the box. Keep the pull ups or muscle ups to 1-2 sets so you can get some rest that minute.

Scaling Options:

2-5 Muscle Ups – 1 set of muscle ups – 5-10 Pull Ups – 10 Banded Pull Ups or Rows

Scoring: total reps either way rx if done as emom but if amrap you will total all reps as well

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