July 11, 2017

Hang Power Snatch – 15 minutes to establish a 1rm. *should only take about 7 working attempts 


3 Rounds of “Nancy” 

400m run 

15 OHS (95/65)

*scale weight and run to something that you can do unbroken. Your goal today is to complete this at a steady pace, without taking breaks. 

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