January 12, 2014

Posted by on Jan 12, 2015 in WOD's | Comments Off

First, when you arrive tomorrow you will notice the Goal Board is wiped clean. We are in a New Year and be prepared to write your goal up on the board as a mandatory CASH OUT tomorrow. Let take 2015 and make it the best goal breaking year yet!

2RM BS the 95% and 90% drop sets


Not for time

100 Hollow Rocks or 3 sec Hollow holds

100 Super Man Rocks or 3 sec Superman holds

Break them up how you see fit. MU progression and skill work between sets.

Complements of CrossFit Invictus.


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