2.4.16

shepherd

***We will have a meeting for ALL members (regular CF and beginner’s) on Monday February 8th at 6:15am and 6:15pm***

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 30 jumping jacks
  • 10 good mornings 45/35
  • 10 ohs
  • 10 bar kips

WOD: 

Front squat

3RM- 1st rep paused 5 seconds

then 2×3 at 80% (no pause)

then

AMRAP 7

Ascending ladder by 3s………3,6,9,12,15……

  • OHS 135/95
  • Toes to bar

 

 

 

 

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