6.30.14

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CrossFit FMS WOD:

1.)  Warmp-up

wall assisted hip 2x 1:30

4 minute AMRAP

200m run

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

WOD: 

Back squat 3×5      *add 5lbs to last weeks load*

then: CGF 14.1

10 MIN AMRAP

  • 30 DOUBLE UNDERS
  • 15 POWER SNATCHES 75/55

 

 After Party:

“THE MARTIN”

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