12.7.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 25 jumping jacks
  • 15 air squats
  • 10 lunges
  • 5 bar kips
  • 100m run

WOD:  

For time:

3RFT

  • 10 kettle bell snatches (right)  53/35
  • 16 toes to bar
  • 10 kettle bell snatches (left)  53/35
  • 16 box jumps
  • 400m run

 

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