December 2, 2015

Posted by on Dec 2, 2015 in WOD's | Comments Off

Clean and Jerk – Establish 1 RM

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10 Min AMRAP

6 Deadlift (225/155)

9 Bar Facing Burpees

12 Alt Pistols

*Spoiler alert! We will be doing a 1RM back Squat on Thursday.  Make these Deadlifts perfect and technical.  You should always do that, but today shouldn’t be the day that you try to go heavier than normal.

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