March 26, 2015

Posted by on Mar 26, 2015 in WOD's | Comments Off

Pause Front Squat (Strict 3 second hold in the bottom, don't start counting until you are rock bottom!) – based on 1RM Clean

1X3@85%, 3X3@90%, 1X3@85%

then

200M Run

50 Wallballs (20/14)

40 KB swings (53/35)

30 Goblet Squats

20 Alt KB Snatch

200M Run

*Same KB for all movements

**12 Minute Cutoff

 

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