Wednesday, April 6th, 2016

April 6, 2016

CrossFit:

 

Skill/Strength:

Hang Power Clean
5-5-5-3-3-3

(5's at 80% of 1RM, 3's at 90% of 1RM)

 

 

 

WOD:

Max Effort 500 meter row X 3
Rest as needed between attempts.

 

 

Functional Fusion:

 

IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it. Then P1 does next exercise, then P2 does it. Complete AMRAP in time given.

 

STATION 1: 8 MIN AMRAP
15 MOUNTAIN CLIMBERS (15 each leg, 30 total)
BOX JUMP / STEP OVERS – 10

 

REST 2 MIN

 

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

 

REST 2 MIN

 

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

 

REST 2 MIN

 

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

 

 

 

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