February 24, 2014

Posted by on Feb 24, 2014 in WOD's | Comments Off

We are planning on a supplement order, its probably going down on Wednesday.  There is a sign up sheet on the whiteboard.  If you want and protein, Anabolic Flood recovery, or Pre-workout, put your name down, along with what you want.  Also, we will be making another Proanox order soon.  If you want to get in on that, go ahead and put it on that list also.

 

15 Minutes to establish a 1RM Clean and Jerk.  If you fail the Jerk, you can continue to go up on the Clean weight.

then

50 DU

25 Burpees

40 DU

20 Burpees

30 DU

15 Burpees

20 DU

10 Burpees

10 DU

5 Burpees

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