THURSDAY, NOVEMBER 21ST 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

300m Row

15 Air Squats

10 Push Ups

With an Empty Barbell:

10 Muscle Cleans

10 Front Squats

5 High Hang Squat Cleans

5 Squat Cleans

Squat Clean (3-3-3)

Squat Clean (20 Minutes)

3-3-3

*Work up to a heavy set of 3 for the day. Drop the bar between each rep. If you feel like you can’t keep your form, make that your last set or stay at a weight where you can focus on a strong catch position.

Metcon (Time)

With a Partner, For Time:

800 meter run together

50 Strict Handstand Push Ups

100 Kettlebell Swings(35/53) (53/70)

150 Toes to Bar

800 meter run together

Time Cap = 22 Minutes

* One person working at a time. Keep your sets on the shorter side for everything. 10’s on KBS, and 3-10 Reps on the TTB and HSPU!

Scaling Options:

Strict HSPU -HSPU -Double Dumbbell Strict Press -2x Push Ups

Toes to Bar -Knees to Chest -V-Ups – Sit Ups

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