FRIDAY, DECEMBER 21ST 2018

CrossFit Fannin – CrossFit

Warm-up

1:00 Row

15 Air Squats

1:00 Row

10 Elbow to instep with 5-10 sec hold each leg

1:00 Row

50 Double Unders or 100 Single Unders

Back Squat (7×3)

Back Squat (25-30 Minutes)

7 x 3 @ 85% of 1RM

If you came Tues you went back and 75% today touch heavier less reps

Metcon (Time)

10 Rounds for Time:

25 Double Unders

5 Burpees

1 Rope Climb

15 Minute Time Cap

These should be fast rounds! Score is time or total rounds completed in 15 minutes.

Modifications:

Scaling Options:

25 Double Unders – :30 of Double Unders – 50 Single Unders

1 Legless Rope Climb or Rope Climb – 3 Strict Pull Ups

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