WEDNESDAY , APRIL 3RD 2019

CrossFit Fannin – CrossFit

Warm-up

5:00 on a machine

2 Rounds

5 Strict Pull Ups

10 Push Ups

2 Rounds

5 Inchworms (no Push Up)

10 PVC Pass thrus

Bar Muscle-ups

10 Minute EMOM:

5 Muscle Ups

*Work on muscle ups or elements of a muscle up. 1 set of muscle ups each minute between 1-5 reps! If you don’t have muscle ups you are doing 5 strict pull ups and 5 strict dips using a band as needed. Try to pick something just a little harder than last week. Maybe try to add a muscle up, or use a more challenging band on the pull ups/dips.

*enter total reps

Metcon (Time)

5 Rounds for Time:

10 Deadlifts (155/225)

20 Wall Ball (14/20)

15 Minute Time Cap

*This is a fast workout. Challenge yourself to stay unbroken and rest between movements! Can anyone go sub 5 minutes?

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