FRIDAY, JULY 5TH 2019

CrossFit Fannin – CrossFit

Warm-up

250m Row

15 Push Ups

250m Row

15 Air Squats

250m Row

15 Strict Press (barbell)

Powerclean and jerk (1×1)

Power Clean and Push Jerk (15 Minutes)

1-1-1

*Work up to a heavy single for the day. Reset after the power clean before you go overhead. Take a big breath to brace yourself and focus on staying tight going into the push jerk.

Metcon (Time)

For Time:

21-18-15-12-9

Shoulder to Overhead (55/85)75/115)

Pullups (Chest to Bar Pull Ups)

Calorie Row

Time Cap = 20 Minutes

*Pick a weight for the shoulder to overhead so that you can go unbroken. The row becomes your recovery movement after the CTB/Pull Ups.

Scaling Options:

Chest to Bar Pull Ups -Pull Ups —Banded or jumping Chest to bar Pull Ups

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