CrossFit Fannin – CrossFit


2 Rounds:

2:00 Bike or row

10 Tempo Goblet Squats (3-4 Seconds down)

15 Hollow Rocks

Front Squat

Tempo Front Squats (20 Minutes)


*Work up in weight each set! EACH REP should be 3-4 seconds on the way down, then come up at regular speed. Work core strength here and some time under tension. This won’t be super heavy, more like 60-70% of your 1RM.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Squat Cleans (95/135)(125/185)

10 Toes to Bar

*Alternate ROUNDS with a partner! You do a round, then your partner does a round back and forth for 15 minutes. Cleans should be fast singles working on strength and technique over time.

Scaling Options:

Toes to Bar -Knees to Chest – V-Ups

*scoring total team rounds

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