CrossFit Fannin – CrossFit


400m Run

10 Air Squats

10 kb swings

:30 Hip Stretch each side (Samson)

10 Front Squats (brbell)

10 Hang Squat Cleans (barbell)

Hang Clean (5×3)


Working up in weight each set.

Work to today’s heavy 3

No setting the bar down


Metcon (Time)

5 Rounds for Time:

5 Front Squats(115/185) (155/225)

25 Wall Ball (14/20)

400m Run

Time Cap = 20 Minutes
*The run is supposed to be the time to try and “recover” your legs so when you get back into the squats your ready to go! The front squats should be taken from the floor and should be unbroken. Wall Ball MUST BE UNBROKEN!!! Scale the wall ball to just med ball front squats if you can’t do 25 in a row or even air squats. Go to a lighter med ball if you can’t do 25 in a row. The goal here is to do a good set of squats without stopping.

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