9.3.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

  • 5 pass throughs
  • 5 burpees
  • 25m bear crawl

WOD: 

push press

5×70%    5×75%    3×3@80%

then:

10 RFT

  • 200m run
  • odd rounds= 15 hrpu
  • even rounds=10 ball slams

 

 After Party:

 

 

 

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