MONDAY, JULY 8TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 rounds:

200m Run

15 Kettlebell Swings

10 Tempo Goblet Squats (4 seconds down)

Front Squat (1×1)

Front Squat (25 Minutes)

1 Rep Max

*We are retesting our Movement of the Month. Try to go for a 5# PR first. DO NOT hit your old 1RM! After you hit a 5# PR, then you can decide if you want to go for something bigger!

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Kettlebell Swings (53/70)

20 Ab Mat Sit Ups

20 Bench or bar dips

*This workout is more of a cash out/ for quality type of workout. You should shoot for 4-6 rounds here. No bands on bar dips just do dips on a bench. Pick a weight on the KBS so that you can go unbroken or 2 sets every round!

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