THURSDAY, JANUARY 17TH 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Row

15 Pass thru (pvc)

1:00 Row

15 Strict Press (barbell)

1:00 Row

30 Double Unders/ 60 Single Unders

Push Press (10x 3)

10 Minute EMOM:

3 Push Press

*This is more or less paced out strength work. These should be 3 reps strung together. You may do these all at the same weight or add weight as you go. These should be heavy!

* you can change to a 1×3 if you choose to add loads

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Buy In:

Run 2 laps

With Remaining Time, AMRAP:

50 Double Unders

15 Push Press (65/95)

2 Muscle Ups

Pick a weight on the push press you can do unbroken. The sub today for muscle ups is 6 inverted rows!

Scaling Options:

50 Double Unders – 25 Double Unders – 100 Single Unders

2 Muscle Ups – 6 challenging ring rows or can do jumping muscle ups

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