6.10.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

600m run

2 rounds

  • 6 alternating samsons
  • 8 up down dogs
  • 50 jumping jacks

WOD: 

EMOM 20

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

then

5 RFT

  • 250m row
  • 10 burpees over rower
  • 15 thrusters  45/35
  • REST 3 MINUTES AFTER EACH ROUND

 

 

 

 

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