5.16.14

wall-balls-black-and-white1

 

CrossFit FMS WOD:

1.)  Warmp-up

4 minute AMRAP

300m run

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

WOD: 

Power clean 5×3  @ 60-75%

add 2.5 lbs to last weeks load

then

3 RFT

  • 10 burpee pull-ups
  • 20 deadlifts  135/95
  • 30 wall balls  20/14

 

 After Party:

 

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