3.9.16

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

2rds

  • 250m row
  • 25 jumping jacks
  • 10 bar kips
  • 10 jump squats

WOD: 

Power clean

2-2-2-2-2

then

AMRAP 12

  • 3 muscle ups (scale 2 highest level pull ups plus 2 dips for each muscle up)
  • 9 deadlifts 185/115
  • 15 wall balls 20/14

 

 

 

 

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