April 2, 2018

Establish 3RM Back Squat
then 2×3 at 90%
Then
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 17/13 Calorie Row or 15/12 AirBike (Equiv of moderate pace for about :45 seconds)
Even Minutes – 8 Burpee Box Jump Overs (24″/20″)
*be prepared to be flexible in large classes on conditioning before strength
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109