WEDNESDAY, OCTOBER 23RD 2019

CrossFit Fannin – CrossFit

Warm-up

200m Ski

15 Push Ups

200m Ski

10 Strict Press (empty bar)

10 Push Press (empty bar)

Shoulder Press (3×3)

Strict Press (10 Minutes)

3 x 3 @ 75% of 1RM

Push Press (3×3)

Push Press (10 Minutes)

3 x 3 @ 85% of 1RM Thruster

*Do all of the strict press at the same weight and then add weight and do all of the push press at the same weight. This is your strength work for the day.

Metcon (AMRAP – Reps)

12 Minute AMRAP:

Buy In: 1,250/1,500 meter row

With Remaining Time, Ladder:

3-6-9-12-15-18…ETC

Overhead Squat (65/95)

Kettlebell Swings (53/70)

Ab Mat Sit Ups

*Stagger the start if needed. Pick your weights accordingly so you can keep moving. How high can you get?

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