CrossFit Fannin – CrossFit


3:00 on a Machine

Wrist Stretch

Front Rack Stretch

10 Hang Power Cleans (barbell)

Hang Power Clean (5×3)

Hang Power Clean (15 Minutes)

5 x 3

*Rest 1 minute between each set. These should be strung together in a row. Pick a moderately heavy working weight for this and do them all at the same weight.

Metcon (Time)

With a Partner, For Time:


Calorie Row or Bike

Push Ups


Time Cap = 30 Minutes

*Break up the work as you wish. I recommend going 10 cal at a time on the row and either sets of 5 or 10 on the push-ups .

Scaling Options:


Push Ups – Push Ups with hands on a

box or bench


Sorry 8:15 and afternoon I completely skipped the squats we

can make those up today

“Tabata” (:20 ON/ :10 OFF x 8 Rounds)

Air Squats

*REST AT THE BOTTOM! We are still working on building capacity in our squat. We are making this a step more challenging than last week! See if you can get close to your number of squats from last week! This is HARD!

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