8.15.16

image

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

3 rounds

  • 10 front squats 45/35
  • 10 shoulder presses
  • 10 bar kips

 

WOD: 

1,000m row

then

  • 30 thrusters 115/85
  • 20 burpee box jumps 24/20
  • 10 bar muscle ups (scale – 1 pull up at highest skill level + 1 dip)

 

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