March 17 2015

Back Squat (based on 1rm squat): 

3@75%, 1×3@85%, 2×2@90%, 1×3@85% – rest exactly 90 seconds

then

10 Alt KB Snatches (53/35)
20 DU
Run 100m (1 Lap Around Building)
12 Alt KB Snatches
20 DU
Run 100m
14 Alt KB Snatches
20 DU
Run 100m
12 Alt KB Snatches
20 DU
Run 100m
10 Alt KB Snatches
20 DU 
Run 100m

*15 minute CAP

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