Monday, February 8th, 2016

CrossFit:

"The Bear Complex" 5 Rounds 7 sets of the sequence: Power Clean Front Squat Push Press Back Squat Push Press

Rest between rounds. NO resting on the ground (even to re-grip). Re-gripping equals a foul. 5 burpee penalty for every foul to be performed at the end of the workout.

Functional Fusion:

In teams of 3...run through relay style. One athlete must complete whole set before next member starts. Each athlete to complete 8 rounds each.

Row - 10 calories women, 15 calories men

10 Box jump overs (as fast as possible)

Rest in rotation. Score is TIME to complete 8 rounds each / 24 total rounds.

#WOD #FunctionalFusion