1.16.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

500m row

shoulder smash (lacrosse ball) 2×1:00

3 rds

  • 5 squats
  • 7 bar kips
  • 15m bear crawl

WOD: 

CF Open WORKOUT 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps   24/20
12 Push press  115/75
9 Toes-to-bar

 

 

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