Friday, March 11th, 2016

CrossFit:

Skill/Strength:

Strict Pullups or Weighted Pullups 5-5-5-3-3-3

WOD:

10Mins. AMRAP: 125m run 5 Dips 10 Box Jumps 15 Wallballs (20/14)

Prowler Push

Functional Fusion:

AMRAP 8:

250M Row

10 Jump squats

*Rest 2 min.*

AMRAP 8:

Jump Rope - 100 singles

10 Kettlebell Push Press (5 each arm)

*Rest 2 min.*

AMRAP 8:

50' Shuttle run (10' back, 20' back, 30' back, 40' back, 50' back)

10 Wall ball shots

Finisher:

Tabata Sit ups (20 sec work, 10 sec rest, 8 cycles)

#WOD #FunctionalFusion