THURSDAY, APRIL 4TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 Bike or Row

25’ Burpee Broad Jump

10 PVC pads thrus

25’ Skip for Height

*25’ is one end of rig to another

Bench Press

Bench Press (20 Minutes)

8 x 2 @ 80% of 1RM

*Should be good working sets. Not maximal effort on any set here. Do these all at the same weight. Focus on speed off your chest.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

200m Run

3 Bench Press @ 70% of 1RM

1 Rope climb

*Athletes will pick their own weight on the bench press. The weight should be slightly challenging, but must stay unbroken.

Scaling Options:

1 Rope Climb -2Rope Pulls – 3 Strict

Pull Ups

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