February 3 2017

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

5 RM Bench Press
Complete 3 rounds of the following at some point during strength 
10 front plate raises
10 steering wheels 
(Must turn plate both directions for 1 steering wheel)
*complete all reps at full extension 
Partner WOD
12 minute AMRAP
Burpee Broad Jumps
Lunges
Bear crawl
Bound
Crab Walk
Hop (like a bunny)
*partner A completes 1st movement from whiteboard to end of rig.  B does same movement from end of rig to whiteboard.  Both then progress to next movement.  Once you get to end of list, start over.  

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