Thursday, April 21st, 2016

April 21, 2016

CrossFit:

 

Row 1000 meters

 

Rest 5 minutes.

 

AMRAP 7:
10 Wallballs
:15 L-Sit

 

Rest 5 minutes.

 

Row 1000 meters

 

 

Functional Fusion:

 

3 separate 8 min EMOMs (26 min total + cash out)

 

Station A = EMOM 8

:30 sec Row max effort, :30 sec easy recovery

Rest 1 min/ rotate

 

Station B = EMOM 8

5 burpees fast, then remainder of min Box step ups

Rest 1 min/ rotate

 

Station C = EMOM 8

5 jump squats fast, then 10 M shuttle run for remainder of min

 

Cash Out =  100 sit ups for time 

 

 

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