December 8 2016

3 RM Bench Press W/ 3 Second Pause at chest each rep

3 X 10-15 Ring Rows during bench session
Then
Buy in – 50 Calorie Row (for time)
21-15-9
Pullups
Boxovers (24/20)
*score is 50 calorie row time and overall time

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