Wednesday, July 20th, 2016

CrossFit:

WOD:

20 Minute AMRAP:

5 Ring Dips

10 Deadlifts (225/155)

25 Double Unders

Functional Fusion:

PART 1: 10 MIN AMRAP

20 M S.A KB WAITER’S CARRY – EACH ARM 20 DOUBLE UNDERS (40 singles) 20 M FARMER’S CARRY – HEAVY 20 SIT UPS

REST 2-5 MINUTES

PART 2: ALT. EMOM x 24 MIN (4 SETS)

MIN 1: 8-10 REPS KB SWING – RUSSIAN MIN 2: 8-10 REPS SINGLE ARM KB PUSH PRESS (RIGHT) MIN 3: 8-10 REPS SINGLE ARM KB PUSH PRESS (LEFT) MIN 4: 6-8 BURPEES MIN 5: 8-10 SIDE PLANK ARCH UPS (RIGHT) MIN 6: 8-10 SIDE PLANK ARCH UPS (LEFT)

#WOD #FunctionalFusion