December 30, 2016

Posted by on Dec 29, 2016 in WOD's | Comments Off

Back Squat – Establish a 1RM. You will have plenty of time. There will be at least 3 people per bar (or per lifting group if in a small class with big height differences). Plenty of time to change weights between lifts, so don’t feel like you’re going to hold anyone back. You will have at least 2 spotters on every lift, starting at 70-80%. These will basically be like warm ups, and will help the lifter and spotters get used to each other, and sync up. 

then

“Isabelle ”

30 Snatches (135/95)

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