December 6 2016

Posted by on Dec 5, 2016 in WOD's | Comments Off

10 Minute EMOM
1 Snatch + 1 Hang Snatch
Start at 50% and move up
then
12 Minute Alternating EMOM
5 Power Cleans (155/105)
5 MU (Ring or Bar) (Scale 7 Ring Dips)
5 HSPU
*Scale reps on MU and HSPU before using a scaled movement.
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109