FRIDAY, APRIL 5TH 2019

CrossFit Fannin – CrossFit

Warm-up

“Team USA Rowling”

Partner up in teams of 2. The object of the game is to race to 1,000m on the rower. One person rows at a time, alternating every 100m. The rower must be stopped every 100m. The hundred-meter mark equals zero (100, 200, 300…). If the athlete lands on the zero-mark, switch rowers and keep rowing. Anything over or under the hundred-meter mark results I points (ex. 103 = 3 points, 798 = 2 points, etc.) With those points, that athlete must do double the number of air squats and then tag their partner before their partner may start rowing. Have Fun!

Back Squat

Back Squat (20 Minutes)

3-3-3-8

*Work up to a heavy triple for the day. Then drop to 85% of THAT TRIPLE and hit one good drop set of 8 reps.

Enter heavy three then set of 8 in box

Metcon (Time)

With a Partner, For Time:

2,000 Meter run

2,000m Row

100 Burpees

*One person working at a time. Alternate whenever you want!

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