Monday, April 4th, 2016

CrossFit:

Skill/Strength:

Back Squat 5-5-5-5-5 @ 80% of 1RM

WOD:

"Annie" 50-40-30-20-10 Double-Unders Abmat Situps

Functional Fusion:

PART 1: EMOM 10

EMOM x 10 MINUTES: 3 BURPEES + AMRAP KB THRUSTERS*

Score is total # KB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES: 5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS* Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES: 5 SIT UPS + AMRAP CALORIE ROW* Score is total # OF CALORIES. IF you make it to 100 Calories before 10 Minutes, you can stop!