CrossFit Fannin – CrossFit


400m Run

30 Double/ Single Unders

20 Air Squats

10 Leg Swings Each Leg

Front Squat (3-2-1-1-1)

Front Squat (15-20 Minutes)


*Work up to something heavy for the day. Make sure to keep great positions throughout. Don’t go up in weight if you are getting sloppy technique wise. These aren’t max lifts, just something as you work up in weight to your singles. Each set should be heavier than your last. Try to end around 90%.

Metcon (Time)

2 Rounds for Time:

1,000m Row

100 Double Unders

1,000m Run ( 2 laps)

Time Cap = 25 Minutes

*This is our class version of the Triple 3 of you’ve been watching regionals . Don’t spend more than 2 minutes on the double unders, so cut them down as needed.


Double unders 100-50-singles 200-100-50

Run 2 laps-800-600-400

Could row twice

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