7.30.14

 

CrossFit FMS WOD:

1.)  Warm-up

4 minute AMRAP

200m run

• 5 push ups
• 10 air squats
• 15 jumping jacks

WOD: 

Weighted dips

2-2-2-2-2

then

4 RFT

• 400M run
• 12 front squat    95/65
• 6 box jumps    24

 

 After Party: