Monday, June 27th, 2016

CrossFit:

Skill/Strength:

a) 4 x 5 Press

*Rest 90 Seconds

b) 4 x 10 Toes to Bar/Knee Tucks/AbMat Situps

*Rest 90 Seconds

WOD:

"Fran"

21-15-9

Thrusters (95/65)

Pullups

Functional Fusion:

Station 1: AMRAP 6

1 min Row

12 Burpees over the rower

*Rest 2 min*

Station 2: AMRAP 6

1 min Tire flips

12 Pushups

*Rest 2 min*

Station 3: AMRAP 6

1 min jump rope (singles)

12 Wall ball shots

*Rest 2 min*

Station 4: AMRAP 6

1 min Battle ropes

24 Walking lunges (12 each leg)

#WOD #FunctionalFusion