7.12.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

2 mins airdyne or rower

3rds

  • 40 ft bear crawl
  • 10 Good mornings 45/35
  • 8 front squats
  • 4 inch worms

WOD: 

Cleans

3X@45%      3X@55%   2X@65%

Then EMOM 10- doubles @70%

METCON:

3 RFT

  • 200m farmer’s carry (you choose weight)
  • 12 deadlifts 225/135

 

 

 

 

 

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