11.16.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 250m row
  • 25 jumping jacks
  • 10 good mornings  45/35
  • 10 btn press
  • 10 air squats

WOD:  

For time

  • 1k row
  • 15 hang power snatch   115/95
  • 15 burpee box jumps
  • 20 hang power snatch  95/75
  • 20 box jump overs
  • 30 hang power snatch  75/55
  • 30 box jumps
  • 500m row

 

 

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