Wednesday, July 27th, 2016

July 27, 2016

CrossFit:

 

Skill/Strength:

12 Minutes to Build to a Heavy Split Jerk

 

WOD:

4 Rounds of 45 Seconds of Work, 45 Seconds Rest:

Wallballs (20/14)

Hollow Rock

Overhead Walking Lunges (45/25)

 

 

Functional Fusion:

 

AMRAP 40 MINUTES – including self-timed rest:

 

50 Double Unders (150 singles)
500 M ROW

 

REST 1 MIN

 

40 KB SWINGS
400 M RUN

 

REST 1 MIN

 

30 WB SHOTS
30 BOX JUMP / STEP UPS

 

REST 1 MIN

 

20 MOUNTAIN CLIMBERS (10 EACH LEG)
20 BURPEES

 

 

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