8.10.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

2rds

  • 200m run
  • 50 jumping jacks
  • 25 walking lunges
  • 10 jump squats

WOD: 

Back squat

2 reps @60-70-80-85%

2×2 @90%

then

for time

  • 400m run
  • 15 hang power clean  155/115
  • 10 burpees
  • 10 hang power clean
  • 10 burpees
  • 5 hang power clean
  • 10 burpees
  • 400m run

 

 

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