Monday, April 11th, 2016

CrossFit:

Skill/Strength:

Back Squat 3-3-3-1-1-1

(3's at 85% of 1RM, 1's at 95% of 1RM)

WOD:

10-9-8-7-6-5-4-3-2-1 Wallball (20/14) Russian Swing (53/36) V-Up

Functional Fusion:

AMRAP 8 minutes:

Jump rope - 100 singles or doubles

Kettlebell Push Press - 10 (5 each arm)

Rest 2 min./Rotate

AMRAP 8 minutes:

250 M Row

Jump Squats - 10

Rest 2 min./Rotate

AMRAP 8 minutes:

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

Wall Ball Shots - 10