August 13, 2015

Posted by on Aug 13, 2015 in WOD's | Comments Off

Clean and Jerk – Establish 1RM

then

12 Min AMRAP

20 Barbell Rollout (remember the ab wheel/ab roller?  Like that, but way more awesome)

20 Wallballs  (20/14)

10 Power Cleans (135/95)

*Do not do rollouts with only 10lb plates on a bar.  Use a lighter bar if necessary, or use a separate bar for the rollouts as a last resort.

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