11.2.16

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 CrossFit FMS WOD:

1.)  Warm-up

300m run

3 rds

  • 10 pvc pass throughs
  • 10 jump squats
  • 10 bar kips
  • 10 push ups

WOD: 

Every 3 minutes for 27 minutes

  • 300m run
  • 6 muscle ups/c2b/pull ups
  • 300m run
  • 7 pistols each leg/single leg lateral step ups
  • 300m run
  • 8 strict hspu/dumbbell strict press

**Scale number of reps or run faster if needed to complete work in the 3 minute window**

 

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