6.22.16

shepherd

 CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 40ft bear crawl
  • 10 squat jumps
  • 8 push ups
  • 6 inch worms into up/down dog

WOD: 

Bench press 3×3 @ 85% of 1RM and 2×6 @75%

then

3 RFT

  • 12 deadlifts 275/155
  • 18 box jumps 24/20
  • 36 abmat sit-ups

 

 

 

 

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