1.2.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

500m row

banded hamstring 2×1:00

2 rds

  • 5 bar kips
  • 7 thrusters
  • 14 jumping jacks

WOD: 

deadlift

3 @70%  4×3@75%

then:

Bergeron Beep Test

EMOM for as long as possible

  • 7 thrusters    75/55
  • 7 pull-ups
  • 7 burpees

**RX is 7 reps, scaled 5 reps.  The goal is to make it to 12 minutes.  Decrease reps from 7-5-3 if you cannot get the work done within one minute.**

 

 

 

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