WEDNESDAY, MARCH 27TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

10 Calorie Row

10 Pass thrus

10 Overhead Squats (pvc)

Overhead Squat (1×1)

Overhead Squat (20 Minutes)

Work up to a heavy single for the day

*After you hit your single, drop the weight to 70% of what you just hit and do 1 set for max reps. Looking to get in the 10-15 rep range!

-put max load in box then put max number in box

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes do:

15/20 Calorie Row

10 Toes to Bar (RX+ 15)

10 Shoulder to Overhead(65/95) (95/135)

*If the clock catches you it becomes a 15 minute AMRAP! Pick a weight for the shoulder to overhead to go unbroken every round. Work on cycling the barbell efficiently.

Scaling Options”

Toes to Bar -Knees to Chest – V-Ups – Sit Ups

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