10.14.16

image

 

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 10 calories-airdyne
  • 10 front squats 45/35
  • 10 lunges

WOD: 

Strength:

5 sets of

1 clean(full) + 2 front squats  climbing

Then

3 rft

  • 25/20 calories-airdyne
  • 50 abmat sit ups
  • 25 Russian kbs 53/35
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