July 25 2013

Posted by on Jul 24, 2013 in WOD's | Comments Off

With a continuous 28 Minute clock perform the following:

0-7 Minutes
400 M Run
1 RM Hi Hang Snatch

7-14 minutes
400 M Run
3RM Hi Hang Power Clean

14-21 minutes
400 M Run
3RM Front Squat from the Rack

21-28 Minutes
400 M Run
1RM Power Clean, Push Press

*400m run is same course used for "Helen" last week.

**Record each 400m time and max effort lifts.

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