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Monday, November 14 2016

CrossFit Farragut – CrossFit

Metcon (No Measure)

20 minute EMOM:

Odds: 10-9-8-7-6-5-4-3-2-1 Front Squat [pull from floor to get into rack position]

Evens: Alternate between 20 seconds max Pull-Ups and 20 seconds max Dips
Make FS sets tough. Should be using the 30-40 seconds of rest b/n to figure out & add weight to barbell. Pull from floor with a power clean each time.

1-Mile Run (Time)

Max Effort 1-Mile Run

Hollow Rocks (5 sets of 15 seconds of effort)

Keep quality hollow position over fully-extended rocking


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