9.10.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

500m run

3 rounds

  • 4 inch worms
  • 8 goodmornings (45/35)
  • 10 bar kips
  • 16 sit ups

WOD: 

Deadlift 5RM

then

18-15-12-15-18

  • push press  115/75
  • knees-to-elbow

 

 

 

 

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