4.15.14

deadlift-socks

CrossFit FMS WOD:

1.)  Warmp-up

4 minute AMRAP

  • 10 pass throughs
  • 10 good mornings
  • 5 burpees

WOD: 

12 minutes to establish a 5RM deadlift

then

10 min AMRAP

  • 10 thrusters  115/85
  • 15 box jumps  24inches

 

 After Party:

Foam roll quads and hamstrings

2×2:00

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