August 17 2015

Posted by on Aug 16, 2015 in WOD's | Comments Off

Everyone needs to bring a hand towel or gym towel for the wod tomorrow.  We will be doing KB carry with the towel.
Back Squat 
4X3 @ 65% of 3RM
Then
Partner WOD
15 minute AMRAP
7 KBS (AHAP)
7 Goblet Squats (AHAP)
1 handed KB farmer carry with towel (AHAP)
* Whiteboard end to end of rig then switch hands
**Partner A completes entire round then Partner B goes.
***Only 1 KB may be used for all 3 movements.
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109