CrossFit Fannin – CrossFit


5 Minutes of Single Unders

*Work on your positioning in your jumping. Slow down your jumps and jump high. Stay relaxed and spin the rope with your wrists.

Back Squat

Back Squat (20 Minutes)

4 x 8 @ 65% of 1RM

*These should all be at the same weight. Start a new set every 3 minutes!

Metcon (Time)

4 Rounds for Time:

15 Burpee Box Jump Overs (20/24)

25 Alternating Arm Dumbbell Snatch (35/50)

50 Double unders( rx+100 Double Unders)

Rest 1:30


work for 2 minutes and get as many

as possible in about 2 minutes of


100/50/25/15/5 or two minutes

Box jump on and overs with Burpees


Aim at your truth everyday, you won’t hit a target you don’t aim for.

Don’t rest and get too comfortable with your success and past accomplishments. Remember not to give your failures the final say in your life. Do the work to define yourself and get your words right! Your emotions will betray you at some point, that’s just true. You must develop the tools you need to intentionally stay uncomfortable, fighting, competing and developing. The worst thing that can happen to you is you get too comfortable, too civilized and stop taking purposeful risks.

-Jim Hensel

1. Where are you aiming at the truth in your life right now?

2. What area in your life have you become lackadaisical and need to redefine your purpose?

3. Where do you need to take some purposeful risks?

Hebrews 10:35-36 “So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.”

%d bloggers like this: