9.22.16

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CrossFit FMS WOD:  

1.)  Warm-up

2 rds

  • 10 calories airdyne or rower
  • 10 good mornings 45/35
  • 10 btn presses (snatch grip)
  • 10 squat jumps
  • 10 push ups

WOD: 

Strength:

bench press 3×6

Metcon

2 RFT

  • 20 calorie row
  • 20 power snatches 95/65
  • 20 box jumps
  • 20 calories Airdyne
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