December 12, 2016

Posted by on Dec 11, 2016 in WOD's | Comments Off

3×3 Back Squat at 95%
Then
Tabata
Box Jumps
Pushups
Situp
Plank Hold on hands (Scale to elbow)
Beginning this week we will begin an 8 week cycle for Muscle up, Bar Muscle up, and Pullup Progression. Something for everyone at all levels.
Was your goal to have muscle ups or pullups by the open. Well, lets do this. This week it will fall on Thursday to help you prepare.
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109