WEDNESDAY, APRIL 24TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Minutes on a Machine

2 Rounds:

10 Pass thrus

10 Scap Push Ups

10 Scap Pull Ups

10 Push Ups

Bench Press

10 Minute EMOM:

3 Bench Press @ 75% of 1RM

*About 8-10 minutes to warm up and find your working weight. Work on controlling the bar on the decent and pressing with speed!

Metcon (2 Rounds for time)

For Time:

21-15-9 Bar Facing Burpees

3-2-1 Rope Climbs

*Rest until the 10:00 mark and repeat!

*There is an 8 minute time cap on the workout the first time! This will give everyone a minimum of 2:00 rest before starting the second workout. There is a 10 minute Cap on the second workout.

Scaling Options:

1 Rope Climb – 4 Strict Pull Ups – 4 Inverted Rows
Scoring both rounds individually not including rest for example

First round 6:03

Then rest until 10:00 mark

Then second round time is 8:00

Scores

6:03

8:00

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