CrossFit Fannin – CrossFit


2 Rounds:

100 meter run

15 PVC pass thrus

:30 Handstand Hold

Group line drills

Push Jerk (1×1)

Shoulder to Overhead (20 Minutes)

1 Rep Max

*We are testing out our movement of the month. Use either a push jerk or split jerk. Do the same movement you did at the beginning of the month. These are from the rack! Plan out your jumps so that you don’t hit the same amount as the beginning of the month. Go for a 5# PR first! Example: If I hit 200# at the beginning of the month, as you work up, go 155#-175#-195# and then go for 205#. Once you have hit that 5# PR, then you can make another jump if you want.

Metcon (Time)

3 Rounds for Time:

400 meter run

20 Toes to Bar

20 Shoulder to Overhead (65/95)(95/135)

Rest 1 Minute

Time cap= 20 minutes

* The shoulder to overhead should be a push press or push jerk. Pick a weight so that you can do your 20 reps in only 1 or 2 sets! Rest 1 Minute after each round.

Scaling Options:

Toes to Bar – Knees to Chest – V-Ups – – Sit Ups

400 run=500 row

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