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.