10.22.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

25 airdyne calories

3 rounds

  • 25 jumping jacks
  • 8 good mornings  45/35
  • 8 btn presses 45/35
  • 8 bar kips

WOD: 

18 minutes to establish a

3RM clean and jerk (touch and go)

then

AMRAP 8

  • 10 chest to bar pull ups
  • 12 push jerks
  • 16 calories-airdyne

 

 

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