10.12.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 200m run
  • 25 jumping jacks
  • 7 thrusters  45/35
  • 7 bar kips
  • 7 push ups

WOD: 

“Bergeron Beep Test”
EMOM for as long as possible

  • 7 Thrusters, 75/55
  • 7 Pull ups
  • 7 Burpees

*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so on…the

 

 

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