February 24, 2015

Posted by on Feb 24, 2015 in WOD's | Comments Off

Back Squat (based on 1RM)

1X5@70%, 1X5@75%, 1X5@80@, 1X3@85%, 1X5@80%

-rest 90 seconds between sets

then

50 DU’s

21 Front Squats (135/95)

50 DU’s

15 Power Cleans (135/95)

50 DU’s

12 Power Snatches (135/95)

50 DU’s

(Same bar, and same weight for all 3 lifts)

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