FRIDAY, SEPTEMBER 7TH 2018

CrossFit Fannin – CrossFit

Warm-up

2:00 on a Machine

10 Burpees

10 Step Ups each leg

2×10 Kip Swings

Metcon (Time)

4 Rounds for Time, With a Partner:

400m Run (together)

30 Alternating Arm Dumbbell Snatch (50/70)

20 Burpee Box Jumps (20/24)

10 Muscle Ups

*This is a partner workout. It’s meant to be a little longer, slower workout. Run together but break everything else up. One person works while the other rests. The sub for muscle ups is 10 muscle ups = 20 push ups + 20 push ups

Scales:

200 meter run

Powersnatch-load

Box height and/or step ups

Muscle ups-20 push-ups each/modified to knee

*pushups tighten your bottom and take it with you on the push-up!!!!!!

NEW SHIRTS

Preorder

2 options:

-Black shirt (shirt sleeve and long sleeve)

-Believe in something (short sleeve)

1. I need size and what shirt(s)

2. Would like to order by next Wed




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