6.3.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

600m run

2 rounds

  • 6 alternating samsons
  • 8 up down dogs
  • 20 singles

WOD: 

EMOM 20

  • skill/weakness #1
  • skill/weakness #2

then

5 RFT

  • 2x 5-10-15 shuttle sprint
  • 30 double unders
  • rest 1 min after each round

 

 

 

 

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