CrossFit Fannin – CrossFit


400m Run

With an empty barbell:

Front Rack Stretch

10 Muscle Cleans

10 High Hang Power Cleans

10 Hang Power Cleans

10 Power Cleans

Power Clean (8×2)

Power Clean (20 Minutes)

8 x 2 @ 75%

*Exactly like yesterday with the power snatches! Work up to 75% of your max power clean. Complete an 8×2 dropping the bar in between reps. Focus on keeping your feet under your shoulders I the catch position.

Metcon (AMRAP – Reps)

20 Minute Alternating Minute EMOM:

EVEN: 15/20 Calorie Row

ODD: 20 Ab Mat Sit Ups

*The focus today in on the row and maintain a hard, steady pace. To get the calories, guys need to hold around 1400 cal/hr and ladies 1000-1100 cal/hr. Rotate to the next movement regardless at the :55 mark of each minute.

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