CrossFit Fannin – CrossFit


400m run

Then, 2 Rounds:

10 PVC pads thru

10 Overhead Squats (pvc)

*Try to bring grip a touch narrower the second round

Overhead Squat (1×15)

Overhead Squat (15-20 Minutes)

15 Rep Max

*Work up to a heavy set of 15 today. This should be 4-6 total sets of 15 reps starting with the empty bar, working up in weight each set. Focusing on time under tension and stability over a number of reps.

Metcon (Time)

3 Rounds for Time:

400m Run

15/20 cal row or 12/15 bike

400m Run

200m Walk (recovery)

*The walk should be a recovery. Just move and recover. Push the pace on the row and the second run. The focus is running hard that last 400m each round when your legs are blown up.

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