8.9.16

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CrossFit FMS WOD:

1.)  Warm-up

2 rds

  • 50 singles
  • 10 Good mornings 45/35
  • 10 front squats
  • 10 shoulder presses
  • 10 bar kips

WOD: 

Strength:

Work up to a heavy complex of the following:

power clean + clean + push jerk + split jerk

METCON:

3RFT

  • 30 double unders
  • 15 deadlifts @ body weight
  • 15 toes to bar

 

 

 

 

 

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