Friday 07/12/2019

CrossFit On the Brazos – CrossFit

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Warm-up

Coach’s Choice

Core

EMOM (10)

– Odds: 45 x Seconds Plank

– Evens: 45 x Seconds Superman

Metcon

Choose 1 of the following variations of “Annie”

Metcon (Time)

“Annie on the Run”

500m Run

50 x DU’s / 150 x Singles

50 x Ab Mats

400m Run

40 x DU’s / 120 x Singles

40 x Ab Mats

300m Run

30 x DU’s / 90 x Singles

30 x Ab Mats

200m Run

20 x DU’s / 60 x Singles

20 x Ab Mats

100m Run

10 x DU’s / 30 x Singles

10 x Ab Mats

Metcon (Time)

“Annie Likes to Lift”

50 x DU’s / 150 x Singles

50 x Ab Mats

5 x Squat Cleans

5 x Squat Snatch

40 x DU’s / 120 x Singles

40 x Ab Mats

4 x Squat Cleans

4 x Squat Snatch

30 x DU’s / 90 x Singles

30 x Ab Mats

3 x Squat Cleans

3 x Squat Snatch

20 x DU’s / 60 x Singles

20 x Ab Mats

2 x Squat Cleans

2 x Squat Snatch

10 x DU’s / 30 x Singles

10 x Ab Mats

1 x Squat Clean

1 x Squat Snatch

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Barbells:

115/75 (RX)

135/95 (RX+)

Accessory Work

Sled Pulls, Tire Flips, Sledge Hammers.

Any number. Any weight. Just go outside and do some work. Take a beer with you.