THURSDAY, JANUARY 24TH 2019

CrossFit Fannin – CrossFit

Warm-up

:30 Easy/ :30 Hard x 3 Rounds on a machine

Then, 2 Rounds:

3 Rope Pulls

5 Inchworms

9 Air Squats

Back Squat (6×4)

Back Squat (25 Minutes)

6 x 4 @ 80% (+5-10#) of 1RM

*You have plenty of time to squat today. These should be getting fairly heavy, but still be able to move the bar with good speed. These should all be at the same weight!

Metcon (AMRAP – Reps)

10 Minute AMRAP:

Buy In:

40/50 Calorie Row

50 Bench Press (85/135)

With Remaining Time:

Max Reps Rope Climbs

*Your score is your total number of rope climbs. If you can do rope climbs, you can do rope pulls or strict pull ups! The bench press should be at a weight where you can do at least a few sets of 10. Remember, if you go too heavy, you won’t get to the rope!

%d bloggers like this: