FRIDAY, MAY 17TH 2019

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 PVC pads thrus

200m Run

15 Overhead Squats (pvc)

200m Run

5 Inchworms + 3 Push Ups

Overhead Squat (1×3)

Overhead Squat (20 Minutes)

3 Rep Max

*Work up to a heavy set of 3 for the day from a rack! Use b behind the neck split jerk or push jerk to get the bar overhead. After a warm up set or 2, work up in sets of 3!

Metcon (Time)

5 Rounds for Time:

18/21 Calorie Row

15 HSPU (Strict Handstand Push Ups)

9 Hang Power Snatch (55/95)(75/115)

20 Minute Time Cap

* The hang power snatches need to be done at a weight where you can go unbroken for all 5 rounds.

Scaling Options:

Strict HSPU – Kipping HSPU – Double Dumbbell Strict Press

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