Monday, February 8th, 2016

February 8, 2016

 

 

 

CrossFit:

 

"The Bear Complex"
5 Rounds
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

 

Rest between rounds.
NO resting on the ground (even to re-grip). Re-gripping equals a foul. 5 burpee penalty for every foul to be performed at the end of the workout.

 

 

Functional Fusion:

 

In teams of 3...run through relay style.  One athlete must complete whole set before next member starts.  Each athlete to complete 8 rounds each.

 

Row - 10 calories women, 15 calories men

10 Box jump overs (as fast as possible) 

 

Rest in rotation.  Score is TIME to complete 8 rounds each / 24 total rounds.

 

 

 

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