December 6 2017

Posted by on Dec 5, 2017 in WOD's | Comments Off

20 minutes to establish 1 RM Clean and Jerk
Then
CrossFit Liftoff
12 minute AMRAP
25 Pullups
50 Calorie Row
100 OHS (45/35) Scale to a trainer bar or PVC if needed
50 Box Jumps (24/20)
25 Pullups
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109