THURSDAY, SEPTEMBER 5TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

Mixed Grip Walk 100’

*Hold 2 dumbbells or kettlebells. Walk 50’ With one arm locked out overhead and one arm carrying the dumbbell in the suitcase position, switch arms for the other 50’.

With an empty barbell:

10 Strict Press + 10 sec hold overhead

10 Push Press

10 Push Jerk

2 push press + 2 push jerks (5×4)

5 Minute EMOM:

2 Push Press + 2 Push Jerk

*Go by feel here. The 2 push press should be somewhat challenging and the push jerks should be a bit easier. Do all 5 sets at the same weight.

Metcon (4 Rounds for time)

Every 5 Minutes for 20 Minutes:

400m Run

15 Shoulder to Overhead (95/135)

3/5 Bar Muscle Ups

*If the clock catches you it becomes an amrap. Pick a weight on the shoulder to overhead where you can knock the 15 reps out in one or 2 sets. The sub for muscle ups is 3/5 Burpee CTB PULLUPS- Burpee Pull Ups. Work for your rest

Scaling Options:

3/5 Muscle Ups -3 Burpee CTB or Reg Pull Ups

Or 5 burpee CTB or reg pullups

Record time each round or your amrap if caught by clock

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