January 17 2017

4 Rounds for Quality
:30 Seconds ME HSPU
:30 Seconds Chin over bar chin up hold (scale hanging hold)
:30 Seconds ME V-UPs
:30 Seconds Rest


4 Rounds
8 Renegade Rows**
12 HPC 135/95
24 alternating steps ups w/bar in front rack*
*thigh should be no higher than parallel to floor when you are stepping up.
**1 Renegade Row is 1 hand release pushup. At lock out remove 1 hand from the floor and touch your chest and return it to the floor. Alternate the hand touching the chest each rep. These are not weighted.

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