CrossFit Fannin – CrossFit


400m Run

Then, 2 Rounds:

5 Pull Ups

10 Strict Press (empty barbell)

25/50 Double Unders/ Single Unders

Shoulder Press (5×5)


Adding load each set to today’s heavy set of 5

*after each set perform 5-10 strict pull-ups (band as needed)

Metcon (Time)

3 Rounds for Time:

(With a partner)

1,000m Row

100 Double Unders

25 Bench Press (85/135)

*Do this workout with a partner to share equipment. Each of you will complete 3 rounds. One person is rowing 1,000m while the other person is doing the 100 double unders and 25 bench press. Bench press shouldn’t be any more than 3-4 sets! The rower should always be occupied.

Score is total team time!

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