April 29 2013

Posted by on Apr 28, 2013 in WOD's | Comments Off

CrossFit Football Week at JCCF!  Not to worry you won't be tackling anyone just a little twist in programming.
 
SWOD
Back Squat 3X5
Strict Press 3X5
*both lifts @ 65-70% of 1RM
**25 minutes to accomplish both lifts so stay busy please!!
 
DWOD
EMOM for 8 minutes
75 yard shuttle ME (run to end of 2nd building and back then rest until top of next minute)
 
 
 
 
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109