CrossFit Fannin – CrossFit


3 Rounds:

250m Row or Ski

10 Good Push Ups

Bench Press (1×1)

Bench Press (25 Minutes)


*Work up to a heavy single for the day. Make sure you have a spotter! After your single, complete a 3×5 around 70-75% of what you just hit!

Put 3×5 weight in drop box

Metcon (AMRAP – Reps)

20 Minute Alternating EMOM:

EVEN: 12/16 calorie row

ODD: 5 strict pullups (5 Muscle Ups)

*Stay on pace! Cut down the reps as needed but rotate on the minute no matter what. It works well to hit the designated calories or work for :50-:55 of the minute and then rotate regardless of where your are at. The scale for the muscle ups is 5-8 Strict Pull Ups. Use a band if needed.

The gymnastics work will range from 1-5 reps each minute

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