4.30.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

twisted cross 2×1:30

2rds

  • 5 pull ups
  • 7 push ups
  • 9 air squats

WOD: 

power clean

3 reps @70-75-78%   then 3RM

then

AMRAP 12

  • 7 hang power snatch   115/85
  • 7 burpees
  • 200m run

 

 

 

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