6.28.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

2 minutes airdyne

2rds

  • 25 jumping jacks
  • 10 good mornings
  • 10 btn presses
  • 10 squats

WOD: 

Cleans

3X@45%      3X@55%   2X@65%

Then EMOM 10- 1 rep @80%

METCON:

3RFT

  • 25 wall balls 20/14
  • 10 power snatches 115/85

 

 

 

 

 

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