Wednesday, July 27th, 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