WEDNESDAY, DECEMBER 11TH 2019

CrossFit Fannin – CrossFit

SCHEDULE

8:15 class will be at 10:15 today!!

Warm-up

2 Rounds:

15 Calorie Bike

:30 Handstand Hold

15 Goodmornings (pvc)

*Warm Up for heavy Deadlifts

Metcon (Time)

For Time:

12-9-6-3

Deadlift (165/265)(205/315)

50’ single arm overhead walking lunge (35/55 )(50/70)

*powerclean sub 105/145 or 125/165

Time Cap = 10 Minutes

*Pick a weight on the deadlifts so that any round doesn’t take more than 2 sets!

Rest 5 Minutes

Metcon (Time)

At the 15 minute mark, For Time:

4-3-2-1

Rope Climbs

400 meter run

* row 15/20 cals run sub

Time Cap = 10 Minutes or 25 on clock

*The sub for rope climbs today is 12-9-6-3 Strict Pull Ups (banded if needed).

%d bloggers like this: