TUESDAY, NOVEMBER 26TH 2019

CrossFit Fannin – CrossFit

SCHEDULE

Thanksgiving week schedule:

Monday, Tuesday, and Wednesday

Is regular schedule!!

Thursday we are closed…

Friday one wod only at 9:30!

CHRISTMAS PARTY VOTE WINNER IS DECEMBER 13TH

SIGN UP IS ON BOARD FOR THINGS YALL WANNA BRING. WE WILL DO CHICK-FIL-A AGAIN THIS YEAR.

ALSO FOR GIFT EXCHANGE “WHITE ELEPHANT” LIMIT IS $20….

NEW SHIRTS

I WILL PLACE THE ORDER FRIDAY FOR HOODIES/TANKS/LONG SLEEVE.

HANG TIGHT ON SWEATPANTS UNTIL WE GET WORD FROM BRMO ABOUT PANTS…..

ALSO THESE WILL BE PAY UP FRONT , THANKS.

Warm-up

2 Rounds:

1 Minute Bike

1 Minute Ski

1 minute easy paced box jumps

Front Squat (5×3)

Front Squat (25 Minutes)

5 x 3 @ 70-75% of 1RM

*Stay at 70-75% for all 5 sets. Work on being smooth and having some speed on the way up. All at the same weight.

Metcon (Time)

3 Rounds for Time:

7 Squat Cleans(105/165) (155/215)

30 Abmat sit-ups

20 box jumps (20/24)

Time Cap = 18 Minutes

*The cleans should be heavy singles. Pick a weight you can get 7 reps done in 2 minutes or less.

Scaling Options:

Squat cleans – powerclean to front squat and loading!

Box jumps – step ups

CASH-OUT

OPTIONAL:

DOUBLE UNDER PRACTICE

Rx-10-20-30-40-50-40-30-20-10 if you break at any point you have to start that section over. For example you break at 49 of 50 it starts back at 1

YOU CAN PICK ANY NUMBER SEQUENCE IF DU ARE NEW GO LIKE 2-4-6-8-10-8-6-4-2 AND ANYTHING IN BETWEEN

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