6.13.14

FRAN-HEADER

 

CrossFit FMS WOD:

1.)  Warmp-up

2 minutes Airdyne

3 minute AMRAP

  • 5 bar kips
  • 10 thrusters
  • 15 jumping jacks

WOD: 

Power clean 5×3  @ 60-75%

add 2.5 lbs to last weeks load

then

FRAN

21-15-9

  • thrusters  95/65
  • pull-ups

 

 After Party:

 

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