7.13.15

shepherd

 

CrossFit FMS WOD

Warm-up

3rds

  • 15m bear crawl
  • 10 air squats
  • 20 jumping jacks
  • 200m run

WOD: 

Back squat

5×3 @75%

then

9 minute ascending ladder by 3 reps (3,6,9,12….)

  • shoulder to overhead  135/95
  • toes-to-bar

 

 

 

 

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