WOD 06.28.13

CrossFit FMS WOD:

rorym_Games2010_Canada_RingDips

Warm-Up:

1.) 4 minute AMRAP:

  • 10 hand release push-ups
  • 10 front squats

2.) Squat clean progressions

3.) Squat cleans:

  • 3 with a moderate load
  • 3 at WOD load

WOD:

“Elizabeth”

21-15-9 Rep RFT;

  • Squat Cleans (135/95)
  • Ring Dips

Mobility/After Party:

  • No post work out mobility or after party.

Today’s Extra Credit: 

  • 2: Strength (1 lift)
  • 2: Strength (1 lift)
  • 5: Gymnastics
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One Response to WOD 06.28.13

  1. Jon Bastian says:

    Awesome workouts!

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