April 27 2017

Posted by on Apr 26, 2017 in WOD's | Comments Off


15 minutes to establish a heavy but not maximal 5 Rep Deadlift
*This time should be used to determine your wod weight not establish a 5RM Deadlift.
Then
*5*4*3*2*1
Deadlifits (315/225)
*100m Row
There is a 7 minute cap on this wod.  Everyone must choose a weight that allows them to finish this wod under 7 minutes (which is too much time by the way).
Technique over weight on the deadlifts.
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109