6.4.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 200m run
  • 10 bar kips
  • 8 push ups
  • 6 jump squats

WOD: 

power clean

3 reps @70&75% –  2 reps @80&85% –  2rm

then

5rft

  • 12 toes-to-bar
  • 9 shoulder to overhead    115/75

 

 

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