TUESDAY, JANUARY 8TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

10 Pass thrus (pvc)

10 Overhead Squats (pvc)

10 Snatch Balance (pvc)

Snatch (6×2 )

Every 1:30 complete 2 snatches (can be power) at 75/80%.

*This is 6 sets of 2 for the day. Do these as 2 singles. Try to push the weight just a bit here but try to go 12/12 for the day!

Metcon (Time)

5 Rounds for Time:

12 Toes to Bar

9 Overhead Squats (135/95#)

2 Bar Muscle Ups

1 Minute Rest

*Rest 1 Minute after each round. The OHS should e unbroken so pick your weight accordingly.

Scaling Options:

12 TTB – 12 Knees to Chest – 24 Sit Ups

2 Bar Muscle Ups -4 CTB Pull Ups -4Pull Ups -4 Banded Pull Ups or

New Year/New You Challenge!!!

Alright y’all were are 1.5 days away from kicking this off.

Some things we need completed are:

1. Teams or sign up on board (we will make teams if you don’t have one)

2. Dexa scam appointment

3. YOU MUST DOWNLOAD THE WODIFY RISE APP THE DIRECTIONS ARE ON MONDAYS WOD!! THIS MUST BE DONE BEFORE THURSDAY AS YOU CANT BACK UP AND PUT POINTS IN. SO IT WOULD RESULT IN POINTS LOST.

4. Pay your $25 entry fee ASAP! And then pick up your acceptable food list from the gym.

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