WEDNESDAY, JUNE 21ST 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Reps)

EMOM FOR 21 MINUTES COMPLETE:

Minute 1: 15 wall balls (14/20)

Minute 2: 15/20 calories

Minute 3: 50 second plank hold

*scale numbers so that you have rest on minutes 1/2 not working past 45 seconds.

7 total rounds wod will be scored as max reps so max each round female= 80 reps per round

male= 85 reps per round

CASH-OUT

2/3 rounds of:

option # 1:

run 1 lap

complete/ or attemp 3/5 dragonflys (click here for demo : https://www.youtube.com/watch?v=04FvC4JcisU)

option #2:

run 300 meters (200+ 100)

25 weighted situps

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