Friday, July 8th, 2016

July 8, 2016

CrossFit:

 

Skill/Strength:

5 x 3 Back Squats
*Rest 3 Minutes

 

 

Partner WOD:
8 Rounds for Time:
15 Wallballs (20/14)
10 Toes to Bar
5 Burpee Box Jump Overs (24/20)

(One partner works at a time, both partners complete 8 rounds each.)

 

 

Functional Fusion:

 

"Filthy Fifty"


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

Modified = "Dirty Thirty" 30 reps of each movement.

 

 

 

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