FRIDAY, SEPTEMBER 6TH 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike or row

15 Air Squats

1:00 Bike or row

:30 Calf Stretch each leg

1:00 Bike or row

1:00 Couch Stretch each leg

Back Squat

Back Squat (20-25 Minutes)

3-3-3-6+

*Work up to something heavy for 3. Then drop weight and complete a good set of 6+ reps (no more than 10) at a lighter weight. Drop set should be 80-90% of what you hit for your 3 rep for the day.

Record drop set in the box

Metcon (Time)

10 Rounds for Time:

150 meter run

1 Rope climb (Legless Rope Climb)

Scaling Options:

1 Legless Rope Climb -1 Rope Climb -3 Strict Pull Ups

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