9.23.16

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 CrossFit FMS WOD:

1.)  Warm-up

400m run

3 rds

  • 10 good mornings 45/35
  • 10 push ups
  • 5 bar kips
  • 5 inch worms

WOD: 

10 RFT

  • 2 deadlifts 315/225
  • 3 muscle ups (1 c2b + 2 dips = 1 mu)
  • 4 strict hspu (kipping hspu)

*Scale as needed* or Scaled version below

5 RFT

  • 8 deadlifts 185/105
  • 10 pull ups
  • 12 seated dumbbell presses

 

 

 

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