MONDAY, DECEMBER 23RD 2019

CrossFit Fannin – CrossFit

Warm-up

90 Second Bike

1:00 Pigeon Stretch on each leg

90 Second Bike

1:00 Couch Stretch Each Leg

Back Squat (10×2)

Back Squat (25 Minutes)

10 x 2 @ 70% of 1RM

*Add 5-10# from last time we did these speed squats (last week). Start a new set every 90 seconds. Looking for SPEED here. Go lighter if you can’t stand up with some speed.

Metcon (Time)

For Time:

12-9-6-3

Power Snatch (65/95)(95/135)

4-3-2-1

Rope Climbs

Time Cap = 12 Minutes

*Ideally looking for this to be in the 6-10 minute range. Higher intensity today. Pick a weight on the snatches to go touch and go or FAST singles.

Scaling Options:

1 Rope Climb – 4 Toes to Bar

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