Monday, August 1st, 2016

August 1, 2016

CrossFit:

 

Skill/Strength:

15 Minutes to Work up to a 3 Rep Max Back Squat

 

WOD:

12 Minute AMRAP:

50 Foot Bear Crawl

Chest 2 Bar Pullups*

Thrusters (95/65)*

 

*For the C2B Pullups and Thrusters: Ascending Ladder by 2's (2, 4, 6, 8, 10...etc.)

 

 

Functional Fusion:

 

AMRAP 15 MINUTES:

20 M SINGLE ARM KB FARMER’S CARRY (R)
20 M SINGLE ARM KB FARMER’S CARRY (L)
30 DOUBLE UNDERS (60 SINGLES)
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)
100 M RUN

 

REST 2 MINUTES

 

AMRAP 15 MINUTES – LADDER:
Add 1 rep to each movement every round.

1 x BURPEE (+1 each round)
1 x 10 M SHUTTLE RUN (+1 each round)
1 x AIR SQUAT (+1 each round)

 

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