August 12th, 2016

Posted by on Aug 12, 2016 in WOD's | Comments Off

Enderton Front Squat complex – Establish 1rm 

*2 sec pause FS – Double bounce FS – Regular FS

** So 3 total squats in the complex.  Have a partner count the 2 seconds, make it a legit 2 seconds in the bottom. 

then 

12 Min AMRAP 

8 Alt Pistols

12 Box Overs (24/20)

16 HR pushups

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