Tuesday, June 21st, 2016

CrossFit:

Skill/Strength:

5 x 3 Hang Snatch

*Rest 2 Minutes

WOD:

Every Minute on the Minute for 10 Minutes:

3 Power Snatch (135/95)

6 Toes to Bar

9 Box Jumps (24/20)

*If you can't finish the round within the minute, continue. At the end, save the total number of rounds you were able to complete within the 10 mins.

Functional Fusion:

Station Rotation – ALT EMOM 12 / RUN RELAY / ALT EMOM 12 (32 min)

3 SETS: MIN 1: 30 sec plank hold MIN 2: 10 BURPEES AFAP MIN 3: 15 UB KB SWINGS MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

REST 1 MINUTE

6 MINUTES AMRAP: 100 M RUN 10 SIT UPS

REST 1 MINUTE

3 SETS: MIN 1: 30 sec plank hold MIN 2: 10 BURPEES AFAP MIN 3: 15 UB KB SWINGS MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

#WOD #FunctionalFusion