FRIDAY, JULY 12TH 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike or row

15 PVC pads thrus

1:00 Bike

12 Overhead Squats (pvc)

1:00 Bike

10 Burpee Pull Ups

Overhead Squat (4×4)

Tempo Overhead Squat (20 Minutes)

4×4 @ 45% of 1RM

*The challenge today is TEMPO. I want each rep to be 3 seconds into the bottom and 3 seconds on the way up. 6 Seconds total. Control each rep! Not heavy, but the tough part is the time under tension. This should really help you build good positions.

Metcon (Time)

5 Rounds for Time:

20 Hang Power Cleans (65/95)

10 Burpee Pull Ups

Time Cap = 15 minutes

*The hang power cleans should be no more than 2 sets any round so scale accordingly. For the burpee pull ups, you may jump into the pull ups… I recommend it

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