9.8.16

image

 CrossFit FMS WOD:

1.)  Warm-up

500m row

3rds

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

WOD: 

OHS

1RM with 3 second pause

then

3 RFT

  • 60 double unders
  • 30 kettle bell swings 53/35
  • 15 deadlifts 245/165

 

 

 

 

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