WOD 10.11.13

CrossFit FMS WOD:

Warm-Up:

1.) 5 minute AMRAP:

Run 400 meters then AMRAP:

  • 4 burpees
  • 4 sampsons

WOD:

1.) Strict Pull-Ups: 3 x Failure

2.) “Helen”

3 RFT of:

  • 400 meter run
  • 21 kettlebell swings (24kg/16kg)
  • 12 pull-ups

After Party: 

  • Prepare to have a blast at the Color Run on Saturday!
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