WEDNESDAY, JANUARY 4TH 2016

CrossFit Fannin – CrossFit


1 HANG PS + 1 PS + 1 OHS (7 X 1)

EVERY 2 MINUTES FOR 14 MINUTES (7 SETS)

1 HANG POWERSNATCH (FROM TOP OF KNEE) + 1 FULL (FROM GROUND ) + 1 OHS

-UNBROKEN HANDS STAY ON BAR

– IF NO OHS GO FRONT SQUAT

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 ALTERNATING MOVEMENTS COMPLETE 20 MINUTE AMRAP OF THE FOLLOWING:

-300/350 METER ROW

-10 THRUSTERS 65/95

-10 PULLUPS

*IF ROW IS TAKEN GO 200 METER RUN

EXTRA CREDIT

2/ 3 ROUNDS OF:

10 DB FLAT BENCH (AHAP)

10 DIPS (RING OR BAR)

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