4.6.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded shoulder  2×1:00

3rds

  • 7 bar kips
  • 7 jump squats
  • 15 jumping jacks

WOD: 

3 RFT

  • 400M run
  • 20 box jumps  24/20
  • 15 knees to elbows
  • 3 rope climbs

 

 

 

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