March 28 2016

Posted by on Mar 28, 2016 in WOD's | Comments Off


1 Power Clean + 1 Push Jerk + 1 Touch N Go Clean + 1 Split Jerk
1 RM, try for 5-10 lbs more than last week
then
Practice for Showdown for the Showdown of the Young, New, and Old at CrossFit Believe

7 Min AMRAP
10 Hang Power Cleans
10 Front Squats
10 Burpees Over the Bar

Female Beginners- 55#, step over allowed 
Male Beginners- 75#, step over allowed
M 35-39- 135#, jump required
F 35-39- 95#, jump required
M 40-44- 115#, jump required
F 40-44- 75#, jump required
M 45+- 95#, step over allowed
F 45+- 65#, step over allowed
*M 12-13- 45#, step over allowed
*F 12-13- 35#, step over allowed
*M 14-15- 75#, step over allowed
*F 14-15- 55#, step over allowed
*M 16-17- 95#, jump required
*F 16-17- 65#, jump required

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