1.23.15

shepherd

 

***CANCELLED! 5:30AM and 6:15AM CLASSES ARE CANCELLED***

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne (:15 seconds hard :15 seconds easy)

wall assisted hip stretch 2×1:00

3 rds

  • 9 pass throughs
  • 6 jump squats
  • 3 burpees

WOD: 

8 minutes to work up to a heavy clean and jerk

then

5RFT

  • 10 power cleans
  • 10 bar facing burpees

 

 

 

 

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