CrossFit Fannin – CrossFit


On any Machine:

1:00 Easy

1:00 Moderate

1:00 Hard


-World’s Greatest Stretch

-Stretch Wrists

-Front Rack Stretch

Powerclean + low bang powerclean (6×1)

Power Clean + Low Hang Power Clean

6 x 1 @ 75% of 1RM

Rest no more than 1:30 between sets

*Do this without dropping the bar between reps. The low hang position should be done right below the knee cap. Work on keeping tension as you lower down the bar through the pull. Work on vertical extension and finish tall. You power here comes from the legs and hips!

Same weight across

Metcon (Time)

5 Rounds for Time:

5 CTB(5 Muscle Ups)

18/21 Calorie Row

30 Double unders(60 double Unders)

*20 Minute Time Cap

**if you have solid double unders go with 60 even if you go with ctb!!!

Scaling Options:

5 Muscle Ups -5 CTB- 5 Toes to Bar + 5 Pull Ups

60 Double Unders – 1:00 of Double

Undress -120 Single Unders

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