8.22.16

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CrossFit FMS WOD:

1.)  Warm-up

500m row

3 rounds

  • 50 singles
  • 10 jump squats
  • 10 good mornings 45/35
  • 10 btn presses (snatch grip)

 

WOD:

3RFT

  • 30 double unders
  • 21 wall balls 20/14
  • 30 double unders
  • 15 box jumps 24/20
  • 30 double unders
  • 9 hang power snatches 135/95

 

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