CrossFit Fannin – CrossFit


400m Run

1:00 Air Squat (:30 Down, :30 Up)

2 Rounds:

10 Tempo Squats (3 Seconds Down with Kettlebell in Front Rack)

:30 Calf Stretch each leg

Front Squat (5×1)

Front Squat (20 Minutes)

5 x 1 @ 90% of 1RM

*These should be heavy singles! But nothing you are losing position with. These should be strong and smooth throughout each lift.

Metcon (Time)

5 Rounds for Time:

200 meter run

100’ Farmers Carry (35s/55s)(50s/70s)

100 meter run

1 Rope Climb

*Make the rope climbs as tough as you can each round. Go legless if possible!

*row subs will be 250/150

Rope climb- great day to do climbs – 3 tough pullups – knotted rope

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