1.5.16

 

shepherd

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 10 calories-airdyne
  • 10 good mornings
  • 10 front squats
  • 10 btn presses

WOD:  

Work up to a heavy clean and jerk (15 minutes)

then

4rft at 85% of above

  • 3 power cleans
  • 3 front squats
  • 3 shoulder to overhead
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