FRIDAY, MAY 3RD 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

40 Single Unders

4 Pinch and Stand (on a rope) *Practice footwork

2 Rounds:

20 Push Ups

10 Pull Ups

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

400 meter run

60 Double Unders

4 Bench Press

2 Rope Climbs

*In a team of 3, alternating on the run waterfall style! One person is always on the run . You pick the weight for the bench, should be moderately heavy but unbroken set. You should get some rest each round so scale accordingly.

Scaling Options:

60 Double Unders – 1:00 of Double Unders – 120 Single Unders

2 Rope Climbs – 4 Rope Pulls – 8 Strict Pull Ups

400 run- 500 row

* there is never two people on the run!!! You would rest until the person

in front of is done

**SCORING IS EVERYTIME EACH PERSON FISNISHES A ROUND MARK IT SO ONCE EVERYONE COMPLETES ROUND 1 IT EQUALS 3

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