April 6, 2015

Alternating 10:00 EMOM

1 – 3 Position Snatch (floor, hang, power position). Begin at 60% of 1RM, add weight each set.  If you get too heavy and can’t complete the complex, take off some weight to finish the EMOM.

2 – 10 Burpees onto plate



Ring Dips

Straight Leg Situps

C2B Pullups

Alternating Pistols

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