11.17.16

image

 

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 10 calories airdyne or rower
  • 25 jumping jacks
  • 10 back squats 45/35
  • 25 band pull aparts

WOD: 

Strength:

Back squat

5×3

start at 75% and climb if possible

then

Metcon:

AMRAP 7

  • 10 power cleans 155/115
  • 10 t2b

 

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