4.27.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

runner’s hip 2×1:00

2rds

  • 7 push ups
  • 7 air squats
  • 15 jumping jacks

WOD: 

front squat

3x @70-75-78% then 3RM

then

5 rounds of:  AMRAP in 3 mins

  • 3 power cleans   135/95
  • 6 push ups
  • 9 air squats

*only complete rounds are counted, rest 1 minute after each round*

 

 

 

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