SUNDAY

We had another great year doing Barbells For Boobs!! We raised a total of $3,422 and had a great time coming together tackling the wod Grace. Thank you to all who fundraised and donated. There’s an album going up on Thor Fitness FaceBook page and videos and pics are already up on Instagram. If you don’t follow already, follow @crossfitfusion on Instagram.

METCON:

OPEN
“Schlitz”
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

PERFORMANCE
“Schlitz”
4 Rounds For Time:
400 Meter Run
8 Burpee Pull-ups 
40 Double Unders

FITNESS
“Schlitz”
4 Rounds For Time:
400 Meter Run
8 Burpee Pull-ups 
80 Single Unders

*** Sub out 500 meter row for 400 meter run

SHRED @ 8 am w Coach Mike V

Be on time!! We have a lot to get done in one hour. Warm up will be brief and starts at 8:05.

Part A

100 bench press

100 Inverted Row to barbell in rack

20 min time cap

*finish all bench presses, then move to rows

RX is 135/95

But find a weight you can do 15-20 unbroken when fresh

https://www.bodybuilding.com/exercises/inverted-row

Part B

18 min amrap

10 cal row

12 push-ups

15 Reverse crunches

Part C

Every  :90 for 4 rounds

10 cal assault bike

Max strict chin ups in remaining time. (Supinated)*

*banded if necessary

*** Score is chin ups