FRIDAY, JULY 26TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Minutes on a Machine

3 Rounds of “Cindy”

​5 Pull Ups

​10 Push Ups

​15 Air Squats

Powerclean + clean (1×1)

1 powerclean + 1 squat clean
Power Clean + Squat Clean (10 Minutes)

1-1-1

*Work up as heavy as you can for this complex. Drop the bar in between reps. The power clean should be the limiting factor!

Squat Clean (5 minutes)

3×1

*Hit 3 good squat cleans at the weight you ended on for the Power Clean + Squat Clean to finish off your lifting. Rest as needed between reps.

ENTER HEAVY LIFT THEN IN DROP BOX ENTER THE 3×1

Metcon (Time)

With a Partner, For Time:

150 Double Unders (together)

120 Single Arm Alternating Dumbbell

Snatch(35/55) (50/70)

60 Strict Pull Ups

60 Strict Handstand push Ups

20 Minute Time Cap

*Do the double unders at the same time. Both partners must complete 150 double unders before you can move to the dumnbbell snatches. Break up all of the other movements so that one person works while the other rests. Scaling options are below.

Scaling Options:

150 Double Unders – 3:00 of Double Unders – 300 Single Unders

Strict pull Ups – Banded Strict Pull Ups

Strict HSPU – Kipping HSPU – Double Dumbbell Strict Press

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