July 14, 2017

Snatch – 10 Min EMOM *Start around 70% of 1RM snatch, try to work up to around 90%


2 Short WODs

1K Row

5 Mins of burpees

*Can do in either order.  Must take at least 5 min break between the two.  Score is row time, and number of burpees

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