Friday, July 1st, 2016
CrossFit:
Skill/Strength:
a) 4 x 5 Deadlifts *Rest 2 Minutes
b) 4 x Max Effort Handstand Pushups/Piked Handstand Pushups on Box/Strict Dumbbell Press *Rest 2 minutes
WOD: 5 Minute AMRAP: 10 Push Press (115/75) 15 Kettlebell Swings (53/36) *Rest 2 Minutes
5 Minute AMRAP: 5 Knees-to-Elbows 10 Box Jumps (24/20)
Functional Fusion:
For time:
100 Jump rope (singles)
21 Knees-to-elbows
50 Pushups
15 L-pullups
100 Jump rope (singles)
15 Knees-to-elbows
35 Pushups
12 L-pullups
100 Jump rope (singles)
12 Knees-to-elbows
20 Pushups
9 L-pullups