4.1.14

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=89

CrossFit FMS WOD:

1.)  Warmp-up

banded shoulder

2×1:30

4 minute AMRAP

300m run

  • 6 bar kips
  • 6 good mornings
  • 25 singles

WOD: 

Snatch grip BTN (behind the neck)push press

3×3 +2 OHS

then

5RFT

  • 10 strict pull-ups
  • 10 deadlifts 225/185
  • 30 double unders

After Party:

banded hamstring

2×2:00

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