Wednesday, June 22nd, 2016

CrossFit:

Skill/Strength:

3, 2, 2, 1, 1, 1 Push Press

*Rest 2 Minutes Between Sets

WOD:

3 Rounds for Time:

10 Deadlifts (275/185)

15 Ring Dips

30 Double Unders

Functional Fusion:

10 min. AMRAP:

15 hip extensions

10 pushups

200M run

*Rest 1 min.*

10 min. AMRAP:

Obstacle Course (ladder, hops, bear crawl)

100 Jumping jacks

20 situps

*Rest 1 min.*

10 min. AMRAP:

500M Row

50 Mountain climbers

50 kettlebell swings

*You will be able to save the max number of rounds per each 10 Mins. set.