January 3 2018

4 Sets of the following for quality:

8 Double KB/DB Push Press
Rest 60 seconds
8 Barbell RDLs (Light)
Rest 60 seconds
Then
For total reps
3 minutes ME Calorie Row
Rest 1 minute
3 minutes ME box step overs (24/20)
Rest 1 minute
3 minutes ME Double DB Thrusters (50/35)
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109