August 18 2017

14 minute Alternating EMOM

7 Total Rounds
Even – 7 Bar Facing Burpees
Odd – 3 TNG Power Clean and Push Jerks (Not Split Jerks)
Start at 70% of of 1 RM PC + PJ
Add weight each round, no misses


Partner Burden Carry
Partner A – Double KB or DB farmer carry
Partner B – carry 1 plate overhead (45/25)
Both partners must be moving at the same time.  One partner may not advance without the other moving.
Switch with partner as needed
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109