WEDNESDAY, AUGUST 7TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

-Stretch-

-Front Rack

-Wrists

-Hips

-Calves

HANG CLEAN + CLEAN (1×1)

Hang Squat Clean + Squat Clean (20 Minutes)

1-1-1

*Work up to a heavy set for the day. Drop the bar between reps. Focus on a strong pull from the hang.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP, With a Partner:

80/100 Calorie Row

100 Toes to Bar

100 Thrusters (65/95)

*One person works while the other rests. Break up the reps as you wish. I recommended going 10’s on the rower and then 5’s or 10’s on the toes to bar and thrusters. Pick a weight on the thrusters that you can at least hold onto sets of 5.

Scaling Options:

Toes to Bar -Knees to Chest -V-Ups-sit-ups

SCHEDULE

REMINDER CLASS TIME CHANGES TO 8:15 am TOMORROW!!!!

THE 5:45-6:45 THE GYM WILL STAY OPEN TILL 7 THAT WAY EVERYONE CAN GET HOME ON SCHOOL NIGHT THIS WILL APPLY TO MON-THUR

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