FRIDAY, JANUARY 25TH 2019

CrossFit Fannin – CrossFit

Warm-up

Stretch-

Spend 8-10 Minutes Stretching as a class

With an empty barbell:

Front rack Stretch

10 Front Squats

10 Hang Squat Cleans

Hang Clean (20×1)

Every :30 for 10 Minutes:

1 Hang Squat Clean

-Pick your own weight. Choose a moderately heavy weight you can work on footwork, positioning and a strong front squat with some speed out of the hole! 20 good reps here! This is great for practicing pulling under the barbell and timing on receiving the clean.

Metcon (Time)

5 Rounds for Time:

7 Power Cleans (155/225)

14 HSPU (Strict Handstand Push Ups)

28 Air Squats

*16 Minute Time Cap

*This is a tight time cap. Your score is your time or total number of reps completed. The power cleans should be heavy singles.

Scaling Options:

14 Strict HSPU -Kipping HSPU -GOOD Push Ups

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