10.11.16

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CrossFit FMS WOD:  

1.)  Warm-up

400m run

2 rds

  • 50 singles
  • 10 good mornings 45/35
  • 10 double unders
  • 10 push ups
  • 10 bar kips

WOD: 

Strength:

Bench press

3×3

 

Metcon:

AMRAP 12

  • 30 double unders
  • 15 deadlifts 155/115
  • 3 muscle ups

 

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