TUESDAY, MAY 7TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a Machine (1 Min Easy/ 1 Min Moderate/ 1 Minute Hard)

3 Rounds:

10 Kettlebell Swings

5 Med Ball Cleans

With an empty barbell:

10 Hang Muscle Cleans

10 Hang Power Cleans

10 Power Cleans

Power Clean

10 Minute EMOM:

3 Power Cleans

*You pick your own weight, but they must be TOUCH AND GO! Work today on cycling a heavier barbell. Focus on your footwork. Pulling the bar off the ground with your weight in your toes, landing with your feet flat/ balanced. Hips back in the catch!

Metcon (Time)

For Time:

21 Calorie Row

3 Muscle Ups

15 Calorie Row

3 Muscle Ups

9 Calorie Row

3 Muscle Ups

*can also bike same amount of cals

* rx+ = 5

*Ret until the 12 Minute mark and then REPEAT!

*This is 2 workouts! If you don’t have muscle ups, the sub is 3pull ups and 3push-ups.

Scaling Options:

3Muscle Ups -No more than 2 sets of muscle ups -3 Pull Ups + 3 Push Ups

If needed go two heats

Metcon (Time)

For Time:

21 Calorie Row

3 Muscle Ups

15 Calorie Row

3 Muscle Ups

9 Calorie Row

3 Muscle Ups

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