Friday, May 6th, 2016

May 6, 2016

CrossFit:

 

Skill/Strength:

Bench Press
3-3-3-1-1-1

 

 

 

WOD:

10 Overhead Squats*, 1 Burpee
9 Overhead Squats, 2 Burpees
8 Overhead Squats, 3 Burpees
7 Overhead Squats, 4 Burpees
6 Overhead Squats, 5 Burpees
5 Overhead Squats, 6 Burpees
4 Overhead Squats, 7 Burpees
3 Overhead Squats, 8 Burpees
2 Overhead Squats, 9 Burpees
1 Overhead Squat, 10 Burpees

 

* 45-65♀/65-95♂

 

 

Functional Fusion:

 

PARTNER WOD!

 

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

 

100 x KNEE TUCKS
200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees)
100 x MED BALL SIT UPS (PASS BALL)
200 M RUN (2 x 100 M Each)
100 x SINGLE ARM KB PUSH PRESS
200 M RUN (2 x 100 M Each)
100 x MED BALL OH WALKING LUNGES
200 M RUN (2 x 100 M Each)

 

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