12.15.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 200m run
  • 10 good mornings 45/35
  • 8 push ups
  • 6 inch worms

WOD: 

Power Cleans

3reps @60-65-70% then  EMOM 8 start @75% and climbing

then:

3RFT

  • 400m run
  • 21 deadlifts  185/115
  • 14 lateral bar hop burpees

 

 

 

 

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