6.20.14

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CrossFit FMS WOD:

1.)  Warmp-up

Airdyne 1×1:30

banded hamstring

2×1:00

3 minute AMRAP

  • 5 push ups
  • 5 bar kips
  • 10 air squats

WOD: 

Power Clean 5×3     add 2.5lbs to last week’s load

then

21-15-9

  • deadlifts 225/185
  • pull-ups

 

 After Party:

 

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