March 31 2016

Posted by on Mar 30, 2016 in WOD's | Comments Off


10 minutes to work up to 90% of yesterdays 3RM Pause front squat.  today will be for 1 rep, no pause, to prime your legs for  . . . . . 
5 minutes to establish a 1 rm clean or hang clean, lifters choice
Then
Partner WOD
15 minutes AMRAP
Partner A – 1 hand overhead KB Carry to end of rig, farmer carry back
At the same time – Partner B – AMRAP of 10 HR Pushups and 10 Airsquats ( continue this until your partner gets back then take over the KBs)
Switch
Your score is one big number
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109