August 11, 2017

Posted by on Aug 10, 2017 in WOD's | Comments Off

In the long history of super fun days at Jefferson City CrossFit, this is definitely going to be one of the funnest!

Snatch – Establish 1RM!  You’ll have around 20 minutes

then

400M Walking Lunge

*this will start and end at the pavement, no need to lunge in the gravel.  You might want to wear some type of knee sleeve or knee pad.  Not slamming your knee into the ground while lunging helps protect them also.  Focus on good form, like always (fyi, resting and/or pushing off with your hands on your leading knee is NOT good form, just don’t do it).  This will be easy to scale, just turn around before the blue rock and head back to scale the distance.  Have fun.  You’re welcome!

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