11.25.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 6 samsons
  • 8 squat jumps
  • 8 push ups
  • 250m row

WOD:

4RFT

  • 15 box jumps
  • 12 burpees
  • 9 hang power cleans  155/105
  • 6 push jerks

 

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