CrossFit Fannin – CrossFit


200m run

15 Air Squats

200m Run

5 Inchworms

200m Run

15 squats

Hang Clean (1×3)

Warmup on bar With an empty barbell:

10 High Hang Muscle Cleans

10 Front Squats

10 Hang Squat Cleans

Hang Squat Clean (15 minutes)

3 Rep Max

*15 minutes to work up to a 3 rep max hang squat clean. You should hang onto the bar for all 3 reps in a row. Focus on catching the bar as high as you can before riding the bar down into your squat with tension.

Metcon (Time)

10 Rounds for Time:

15/20 Calorie Row

3 Squat Cleans (125/185)

25 Minute Time Cap

*Alternate on the row with a partner. Waterfall the start (nobody doing cleans). The rower is always occupied. During your “rest” you must complete 3 squat cleans. These should take about 15-20 seconds and then you are resting until its your turn on the rower again. 10 rounds each!

*enter total team time when both have completed 10 rounds each

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