Wednesday, August 10th, 2016

CrossFit:

Skill/Strength:

15 Minutes to Build to 1 Rep Max Front Squat

WOD:

For Time:

21-15-9

Ring Dips

Push Press (115/75)

+ 30 Calorie Row Cash Out

FUNCTIONAL FUSION:

30 MIN AMRAP:

20 M BEAR CRAWL 20 M SINGLE ARM. KB WAITER’S CARRY (EACH ARM) 200 M RUN 20 M SINGLE ARM. KB FARMER’S CARRY (HEAVY, EACH ARM) 20 CAL ROW 20 BURPEES