9.12.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded shoulder  2×1:00

3 rds

  • 6 bar kips
  • 9 lunge steps
  • 25m bear crawl

WOD: 

clean and jerk

3+1 @ 60%  65%

2+1 @70%   2+1 @75%   2+1×2 @80%

then:

“Helen”

3RFT

  • 400m run
  • 21 kbs   53/35
  • 12 pull ups

 

 After Party:

 

 

 

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