March 1, 2013



The focus needs to be on technique, not weight.  Do not exceed 80% of previous 3RM.  Focus on good form, neutral spine, and a good fast pull from the knees to hips.


For Time:

60 Situps

50 Squats

40 Lunges (walking or stationary)

30 HR Pushups

20 Pullups

10 Ring Dips


You’re Welcome.

Happy Friday.


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