1.26.16

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

25 calories airdyne

3rds

  • 10 good mornings 45/35
  • 10 front squats
  • 10 btn presses

WOD: 

Front squat

5RM- 1st rep paused 4 seconds

then 2×5 at 80% (no pause)

then

EMOM 10

  • 1 power clean + 2 hang power clean + 1 jerk  (60-70% of 1RM)

 

 

 

 

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