Friday, February 19th, 2016


CrossFit:

Skill/Strength:

Press 3 X 5

WOD:

5 Rounds: Jog 100 meters, Sprint back 100 meters 5 cleans (cleans = squat cleans and go heavyish) 5 jerks

Functional Fusion:

Alt. EMOM 12:

Min. 1: 10 Cal row

Min. 2: 15 sit ups

Min. 3: 10 burpee (AFAP)

*If not able to complete row calories in under 45 sec. scale back cal by 1 or 2 cal.

Rest 2 min. and rotate

Alt. EMOM 12:

Min. 1: 15 KB swings

Min. 2: 15 box jumps/step ups

Min. 3: 10 burpees (AFAP)

Rest 2 min. and rotate

Alt. EMOM 12:

Min. 1: 40 sec jump rope / rest 20 sec.

Min. 2: 10 alt. jump lunge

Min. 3: 10 burpees (AFAP)

#WOD #FunctionalFusion

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