February 3, 2017

Posted by on Feb 2, 2017 in WOD's | Comments Off

5 RM Bench Press
3 sets at some point
10 Plate front raises
10 Steering Wheels with plate (Must turn plate both directions for one rep)
Keep the plate light enough so the plate is at full extension on both movements the entire time
Partner WOD 10 min AMRAP
A completes movement from whiteboard to end of rig, B completes from end of rig to whiteboard
Both progress to next movement.
Burpee Broad Jumps
Lunges
Bear Crawl
Bound
Crab Walk
2 Foot hop (make like a bunny rabbit)

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