MONDAY, APRIL 22ND 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 Bike

10 Romanian Deadlifts (empty barbell)

30 Single Unders

Deadlift

Deadlift (20 Minutes)

5 x 5 @ 65% of 1RM

*Work on some positioning and time under tension. These shouldn’t be too terribly heavy. All sets should be at the same weight.

Metcon (Time)

5 Rounds for Time:

50 Double Unders

3/5 Muscle Ups

5 Muscle Cleans (105/155)

50’ Dumbbell/Kettlebell Farmers Carry (50/70)

1 Minute Rest

Time Cap = 20 Minutes

*MUSCLE CLEANS- CANT JUMP THE BAR FEET STAY FLAT ON GROUND

*Rest exactly 1 minute after each round. This is very grip intensive! The scale for muscle ups today is 8 pull ups + 8 Toes to Bar!

Scaling Options:

50 Double Unders -1:00 of Double Under Practice -100 Single Unders

8 Muscle Ups – 8 Pull Ups + 8 Toes to Bar – 8 Jumping Pull Ups + 8 Knees to Chest

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