7.7.14

annieclean

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

runner’s hip 2×1:00

3 minute AMRAP

  • 3 burpees
  • 6 thrusters
  • 12 jumping jacks

WOD: 

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

then:

5 RFT

  • 6 hang power cleans    155/115
  • 3 shoulder to over head   155/115
  • 200m run

 

 After Party:

 

 

 

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