FRIDAY, JUNE

CrossFit Fannin – CrossFit

SKILL

EMOM FOR 10 MINUTES COMPLETE 2 OF THE FOLLOWING:

1. 4 DHSPU, 1-5 MU

2. 4 HSPU, 4 CTB

3. 4 HSPU, 4-6 PULLUPS

4. 5 BOX HSPU, 5 PROGRESSION PU

*MINUTE 1= 1ST MOVEMENT.

MINUTE 2= 2ND MOVEMENT.

ALTERNATING BACK AND FORTH. COULD MIX AND MATCH TO MEET YOUR NEEDS.

**DHSPU=MEN 25’S AND ABMAT + 45’S ON TOP OF 25’S

WOMEN=SAME BUT 25’S ADDED TO 25’S

*COULD SCALE UP OR DOWN ON THESE BUT TO BE DEF. HAS TO BE AT LEASTS 10’S ADDED TO YOUR HANDS.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 COMPLETE THE FOLLOWING 10 MINUTE AMRAP OF:

8 BACK SQUATS (65/95) (95/135)

8 PULLUPS

8 ALTERNATING DB POWERSNATCH (35/55) (55/75

*PARTNER 1 DOES BACK SQUAT, PARTNER 2 DOES PU, PARNTER 1 DOES 1 ARM DB=1 ROUND COMPLETE. CONTINUE ALTERNATING BACK AND FORTH TO COMPLETE ROUNDS.

COMMUNITY WORK

JUNE 27th, 2016

CrossFit Fannin would like to raise money for the Long Family who tragically lost their 13 year old son this week. Keaton Long was a healthy young man who unexpectedly passed away Tuesday morning. We lift up their family in our prayers and want to help them in any way we can. So, Monday we would like to take up a donation for the Long Family as a “BUY-IN” to the WOD because it would be hard enough to lose your child but then to have to deal with the financial side would be just horrible. The Long’s are lifetime family friends’ of my family.Keaton attended FCMS and will be greatly missed. Pray about it and donate whatever your lead to. I would love to raise enough to lighten their load. Thanks!!!!

*If you can’t come Monday but still want to donate just let me know and you can bring before or after, Thanks for all y’all do.

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