FRIDAY, APRIL 12TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

100’ Overhead Dumbbell Carry (50’ each arm)

15 PVC Pass thrus

5 Inchworms + 2 Push Ups

*rig to rig is 25’

Power Clean

Power Clean and Push Jerk (20 Minutes)

2-2-2-2-2

*Work up to a heavy double for the day. Drop the bar in between reps. Work on a good lockout in the catch of the push jerk and not having to press more once receiving the bar.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

60 Kettlebell Swings (35/53)

600 meter run (400 + 200)

40 Toes to Bar

30 Hang Power Cleans ((65/95)(95/135)

20 HSPU (Strict Handstand Push Ups)

*The goal is to get a full round in! If you get through a round start back at kettlebell swings. Can you get back to the run a second time? Pick a weight to be able to go at least sets of 5 on the hang power cleans.

Scaling Options:

Strict HSPU – Kipping HSPU – Paralette Push Ups – Double Dumbbell Push Press

600 meter run= 700 row

Ttb- knees to chest- v ups

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