March 30 2016

Posted by on Mar 29, 2016 in WOD's | Comments Off

3 RM Front Squat
3 second pause at bottom
NO BOUNCE!
then

10 Min AMRAP
30-20-10
Wallballs
Deadlifts 
Box Jump Overs

Female Beginners- 10lb/9ft, 65#, 12in- step over allowed

Male Beginners- 14lb/9ft, 95#, 12in- step over allowed

M 35-39- 20lb/10ft, 155#, 24in- jump required

F 35-39- 14lb/9ft, 105#, 20in- jump required

M 40-44- 20lb/9ft, 135#, 24in- step over allowed

F 40-44- 14lb/9ft, 95#, 20in- step over allowed

M 45+- 14lb/9ft, 115#, 20in- step over allowed

F 45+- 10lb/9ft, 75#, 20in- step over allowed

*M 12-13- 10lb/9ft, 45#, 12in- step over allowed

*F 12-13- 6lb/9ft, 35#, 12in- step over allowed

*M 14-15- 14lb/9ft, 75#, 20in- step over allowed

*F 14-15- 10lb/9ft, 55#, 20in- step over allowed

*M 16-17- 20lb/9ft, 95#, 20in- step over allowed

*F 16-17- 14lb/9ft, 65#, 20in- step over allowed

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