6.14.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

2 mins airdyne or rower

3rds

  • 25 jumping jacks
  • 10 Good mornings 45/35
  • 8 front squats
  • 6 shoulder presses

WOD: 

Cleans

3X@45%      3X@55%   3X@65%

Then EMOM 8- 1 rep @70%

METCON:

EMOM 10

  • Odd- 10 thrusters 95/65
  • Even- 10 T2B

 

 

 

 

 

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