Wednesday, April 6th, 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.

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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

#WOD #FunctionalFusion