WEDNESDAY, MARCH 13TH 2019

CrossFit Fannin – CrossFit

Warm-up

4 Minutes on a Machine (:30 Easy/ :30 Hard)

Then, 2 Rounds:

15 Push Ups

3 Rope Pulls

Metcon (Time)

5 Rounds for Time:

200 Meter run

25 Hand Release Push Ups

3 Rope Climbs

Rest 2 minutes

Scaling Options:

3 Legless Rope Climbs – 3 Rope Climbs – 5 Rope Pulls – 3/4 reps Strict Pull Ups (use a band if needed)

CASH-OUT

Cash Out:

3 Sets for Quality:

8 False Grip Ring Pull Ups

12 Strict Ring Dips

*Working on elements of the muscle up! Try to pull the rings to your chest on the pull ups. Use bands for assistance on both movements if needed.

Or pull-ups + bar dips same number

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