CrossFit Fannin – CrossFit


3 Minutes on a Machine

-Empty Barbell Warm Up-

10 High Pulls

10 Muscle Snatch

10 Overhead Squats

10 Snatch Balance

5 High Hang Snatch

5 Hang Snatch

5 Snatch


Snatch (25 Minutes)

3 x 1 @ 80% of 1RM

*Work up to 80-85% and hit 3 singles there. Work on technique today. This should be heavy but you should feel like you’re technically sound and could have lifted just a little heavier for the day.

Metcon (Time)

For Time:


Deadlifts (95/165)(155/225)

Overhead Squats (65/95)(95/135)

Time Cap = 12 Minutes

*Share a bar with a partner if needed and you can alternate sets on it. Pick weights you can do each set in no more than 3 sets. Ideally no more than 2.

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