March 25, 2015

Posted by on Mar 25, 2015 in WOD's | Comments Off

Every 90 Seconds for 6 Minutes (5 Sets total)

5 UB Touch & Go HANG Power Clean and Push Jerk

*Begin at 60% of 1RM C&J, add weight each set

then do 1 Max Effort set at 80% of heaviest successful set above (at least 4 completed reps)

*Make all the clean and jerks today as fast as possible, try to eliminate all rest at the waist.

then

12 Min AMRAP

10 Thrusters (95/65)

50 DU's

10 Burpes

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