1.6.17

 

clean-meme-e1385958104237

 

CrossFit FMS WOD:  

1.)  Warm-up

4 mins a/d

2 rds

  • 6 goblet squats
  • 15 seconds couch stretch
  • 6 front squats
  • 15 seconds foam roll (lats)

WOD: 

Beginning on a 3-minute clock, complete as many reps as possible of:

  • 25 bar facing burpees
  • 10 Cleans 135/95

If completed before 3 minutes, add 3 minutes to the clock and proceed to:

  • 25 bar facing burpees
  • 8 cleans 155/105

If completed before 6 minutes, add 3 minutes to the clock and proceed to:

  • 25 bar facing burpees
  • 6 cleans 185/115

If completed before 9 minutes, add 3 minutes to the clock and proceed to:

  • 25 bar facing burpees
  • 4 cleans 205/135

If completed before 12 minutes, add 3 minutes to the clock and proceed to:

  • 25 bar facing burpees
  • 2 cleans 225/135

Stop at 15 minutes

 

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