WEDNESDAY, JANUARY 30TH 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike or row

15 Air Squats

1:00 Bike or row

10 Strict Pull Ups

1:00 Bike or row

1:00 Squat Hold

Back Squat (5×5)

Back Squat (25 Minutes)

5 x 5 @ 75% (+5-10#)

These should all be at the same weight. Try to add 5-10# from the last time we did this.

Metcon (AMRAP – Reps)

20 Minute Alternating EMOM:

Odd Minutes: 3 Squat Cleans AND

​​1 Muscle Up( or 3 CTB Pull Ups)

Even Minutes: 10 Burpees

*Pick a weight for the squat cleans that you can do 3 quick singles that take no more than 15-20 seconds. You also have 1 muscle up or 3 Chest to Bar Pull Ups on the SAME MINUTE! Cut down the burpees at the :45 mark of that minute if needed.

Scaling Options:

1 Muscle Up- 3 CTB Pull Ups- 3 Pull Ups – 3 Inverted Rows

*post loads for squat cleans in box

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