7.19.16

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
  • 8 front squats

WOD: 

Cleans

3X@45%      3X@55%   2X@65%

Then EMOM 6- doubles @75%

METCON:

AMRAP 8

  • 7 lateral bar hop burpees
  • 5 hang power cleans 155/105
  • 3 bar muscle ups

 

 

 

 

 

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