January 3, 2014

Posted by on Jan 3, 2014 in WOD's | Comments Off

15 Minutes to establish 1RM snatch

*trainer will scale you appropriately based on experience (ie. hang snatch, power snatch, etc…)

then

Teams of 3

3K Row (500M at a time)

Partner A Rows

Partner B does DU’s (NO SUBSTITUTIONS)

Partner C does Burpees

switch every 500M

Score is time for 3K, plus total DU’s and total Burpees.

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