10.5.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 250m row
  • 30 singles
  • 15 walking lunges
  • 6 alternating samsons

WOD: 

5X ME- strict pull ups

then

3RFT

  • 200m kb farmer’s carry  53/35
  • 50 double unders
  • 14 front rack lunge steps 135/95
  • 7 hang power snatches  135/95

 

 

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