FRIDAY, DECEMBER 6TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

10 Calorie Row

10 Hang Clean and Jerk (barbell)

10 sit-ups

10 Air Squats

10 Wall Ball

Metcon (AMRAP – Reps)

For Max Reps, 1 Minute ON/ 1 Minute OFF x 4 Rounds (32 Minutes):

1. Calorie Row

2. Hang Clean and Jerk (65/95)

3. Sit-ups

4. Wall Ball (14/20)

*This is 32 minutes long. 1 Minute Row, 1 Minute Rest, 1 Minute Hang Clean and Jerk, 1 Minute Rest, 1 Minute sit-ups , 1 Minute Rest, 1 Minute Wall Ball, 1 Minute Rest… That’s 1 Round! Scale the weight on the hang clean and jerks to be abe to get 5-10 reps at a time. See if you can go unbroken on the wall balls for the minute. Should be about 30 reps.

* keep a running count of reps on your rest break each minute trying to be consistent each movement each round THEN SCORING ONE SET OF TOTAL REPS

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