11.10.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

400m run

3rds

  • 50 singles
  • 10 good mornings
  • 10 push ups
  • 15m bear crawl

WOD: 

Power Cleans

3@60-65-70-75-80%

then:

EMOM 14

  • Odd:  3 deadlifts then 5-7 lateral bar hop burpees
  • Even:  40 double unders

**deadlifts at 75-80% of 1RM**

 

 

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