FRIDAY, DECEMBER 27TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a Bike

-1 Minute Ease

-1 Minute Moderate

-1 Minute Hard

-Stretch as a class-

*Hips, Calves, Ankles, Hamstrings, Quads

Back Squat (4×4)

Back Squats (25 Minutes)

4 x 4 @ 80% of 1RM

*All at the same weight

Metcon (Time)

7 Rounds for Time:

7 Deadlifts (185/245)

11/14 Calorie Row

*Alternate ROUNDS with a partner for 7 rounds EACH. Looking for each round to take just about a minute. Deadlifts should be heavy but unbroken( of not drop loads) Row HARD!

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