Thursday, April 21st, 2016

CrossFit:

Row 1000 meters

Rest 5 minutes.

AMRAP 7: 10 Wallballs :15 L-Sit

Rest 5 minutes.

Row 1000 meters

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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

#WOD #FunctionalFusion