TUESDAY, NOVEMBER 19TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 Tempo Goblet Squats (3 Seconds Down)

10 Single Leg Deadlifts (Kettlebell)

1:00 Couch Stretch Each Leg

1:00 Pigeon Stretch Each Leg

Back Squat

Back Squat (4×2)

Tempo Back Squats (20 Minutes)

4 x 2 @ 75% of 1RM

*All sets at the same weight. 3-4 Seconds on the way down! Try not to bounce out of the bottom of your squat.

Metcon (Time)

5 Rounds for Time:

10 Deadlifts (155/225)

20 Wall Ball (14/20)

*Time Cap 15 Minutes. Pick a weight on the deadlifts where you can AT LEAST do the first 2-3 sets unbroken. Ideally, I would like this workout to take around 10 minutes or less! High Intensity on this one!

*powerclean option for “non deadlifters) 65/95 95/135

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