CrossFit Fannin – CrossFit


3 Rounds:

200m Run

10 Goblet Squats (3 sec down)

10 Kettlebell Swings

Back Squat

10 Minute EMOM:

3 Back Squats @ 60% of 1RM

*10 minutes to warm up and work up to 60% of your max back squat. Then, once everyone is ready, we will set a clock and you will complete 3 reps on the minute focusing on speed on the way up. These shouldn’t feel too heavy. Just touching some weight to maintain some strength through the Open.

Metcon (AMRAP – Reps)

“Tabata” (:20 ON/ :10 Off x 8 Sets)

Row (meters)

1 Minute Rest


Kettlebell Swings (53/70)

1 Minute Rest



*Score is total reps for each movement. 14 Minutes total. 4 minutes on each movement before resting for 1 minute and then starting the next movement.

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