8.5.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

Row 750m

2 rounds

  • 6 alternating samsons
  • 8 push ups
  • 10 air squats
  • 20 jumping jacks

WOD: 

EMOM 16

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

then

AMRAP 4

  • 10 calories Airdyne
  • 10 air squats

rest 4 min

AMRAP 4

  • 10 calories C2 rower
  • 5 burpees over rower

 

 

 

 

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