January 14, 2014

Posted by on Jan 14, 2014 in WOD's | Comments Off

3-3-3-3-3 Cleans
Then
13.4 CrossFit Open WOD
7min As many reps as possible
3, 6, 9, 12..increasing by increments of 3 reps
CnJ  135/95 or 115/75
T2B
This was the 4th WOD of the CrossFit Open last year. For those that did it last year, it will be great to see your growth from one year to the next. For those experiencing this for the first time, you will be setting a benchmark for yourself. Registration for the CF Open begins January 15, 2014. Every person is eligible to sign up. And we will be doing the WoDs right here at home at JCCF Nation on a specified day of the week! As trainers, we encourage you to take this challenge and truly show yourself what you are capable of. And best yet, it is a lot of fun!

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