January 9, 2018

JCCF, we are starting a new squat cycle. This is the beginning of a new year and time to rebuild foundations, form, amd technique. Be conservative in your numbers. No worries, you will get lots of opportunity to grow in the next few months!

Establish a 15 Rep Max BS, 2×15 @ -10%
Then
4 Rds ALT EMOM: :40 Sec work, :20 Sec Rest
Chinups
Front Rack KB lunges 50/35
Plank Hold
Wall Balls 14/10

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