June 5, 2014

Posted by on Jun 4, 2014 in WOD's | Comments Off

Important: The 6pm class is set aside for OnRampers first class! If you want to get your wod in tomorrow evening come at 5pm.

Mid-hang Snatch: 5×3@80% of 3rm

Then

Partner WOD

40 KBs 70/53 (split evenly)

800 Meter Sprint

40 KBs (don’t start working until both team members are back)

400 Meter Sprint

40 KBs

200 Meter Sprint.

Score is time last team member crosses the finish line.

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