February 16, 2015

Posted by on Feb 16, 2015 in WOD's | Comments Off

Power Snatch –  5 reps emom for 7 minutes.
Begin at 50% of 1rm Snatch, increase weight every set.

then

Teams of 2 or 3
2 Minute amrap du’s, every attempt counts as 1 rep. All teammates work at the same time, add all reps together.
6 minute amrap med ball relay (all balls returned to start = 1 rep,  all balls put back = 1 rep)
2 minute amrap of burpees – same rules as du’s.

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