6.27.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3 rounds

  • 250m row
  • 10 front squats
  • 10 shoulder presses
  • 10 push ups

 

WOD: 

3 x strict pull ups @ 9-12 reps

then

3 rounds of

AMRAP 4

  • 3 bar muscle ups
  • 6 thrusters 115/85
  • 9 burpees

Rest 1 minute

**Scale as needed**

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s