12.1.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 15 calories airdyne
  • 10 squat jumps
  • 8 push ups
  • 6 pvc pass throughs

WOD: 

Power Cleans

3reps @75-80-85%    2×1 reps @90%

then:

4 cycles of

AMRAP 3 minutes then rest 1 minute

  • 5 pull ups
  • 10 push ups
  • 15 wall balls

 

 

 

 

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