Monday, August 1st, 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)

#WOD #FunctionalFusion