6.21.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

2rds

  • 200m run
  • 25 jumping jacks
  • 8 front squats
  • 8 bar kips

WOD: 

Cleans

3X@45%      3X@55%   3X@65%

Then EMOM 10- 1 rep @75%

METCON:

AMRAP 10

  • 200m run
  • 12 kb/db snatches (6 each arm/you pick weight)
  • 10 burpees pull-ups

 

 

 

 

 

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