THURSDAY, JANUARY 31ST 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

10 Pass thrus (pvc)

5 Inchworms

10 Scap Push Ups

Bench Press

Bench Press (20 Minutes)

5-5-5-2-2-2

*Work up in weight each set! 10 Inverted Rows after each set of bench press.

Metcon (Time)

For Time, With a Partner:

5,000 meter row

*Every time the clock hits and ODD minute, partner 1 must go complete 10 bench press (85/135)AND 10 Box Jump Overs (20/24) And every time the clock hits an EVEN minute, partner 2 must go and complete 10 bench + 10 box jump overs. Complete 5,000 meters for time. Bench must be unbroken each round!

*If you don’t complete your bench and jumps in that minute then your rower sits idle so stay on pace

Scale accordingly weight load on

bench and reps to 8/8 if needed or 3,000

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