March 11, 2015

Paused Front Squat (3 count pause in rock bottom): 1×5@60%, 1×5@70%, 1×5@80%, 1×3@90%, 1×5@80% (Based on 1RM Clean)

Then

30Cal Row, 3RFT 40 DUs, 30 WBs, 20 Burpee Boxjumps 15 minute time cap

 

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