April 22, 2016

Posted by on Apr 22, 2016 in WOD's | Comments Off

Front Squat – 3X3 *Heavy, but sub-max

then

Teams of 3

2 Rounds

Team member A – Run 400M

Team member B – ME Row

Team Member C – ME DU’s (Just DU’s and attempts, NO SINGLES!!!)

*Rotate stations when runner gets back

** Score is Time/Meters Rowed/Total DU’s

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109