Monday, April 18th, 2016

CrossFit:

Skill/Strength:

Clean & Jerk

20 Mins. to find your 1 Rep Max

WOD:

15-12-9 Hang (Squat) Cleans (45-65♀/65-95♂) Burpees

Functional Fusion:

IN 12 MINUTES: AMRAP LADDER # 1: Add 1 x 10 M Shuttle Run each round.

5 BURPEES 10 M SHUTTLE RUN (+ 1 EACH ROUND)* 10 x KB SWINGS

REST 2 MINUTES

IN 12 MINUTES: AMRAP LADDER #2: Add 10 Reps Jump Rope (Singles or Doubles) to each round.

5 SQUAT JUMPS 10 Single or Double Unders (+10 Reps each round)* 10 x SIT UPS

#WOD #FunctionalFusion

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