8.3.16

image

 

CrossFit FMS WOD:

1.)  Warm-up

3 minutes airdyne or rower

3 rounds

  • 25 jumping jacks
  • 10 Good mornings 45/35
  • 10 squat jumps
  • 6 inch worms

 

WOD: 

4RFT

  • 12 deadlifts 205/135
  • 12 box jump overs
  • 12 kbs 70/53
  • 12 wall balls 20/14

 

 

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