March 6 2013

Posted by on Mar 5, 2013 in WOD's | Comments Off

There will be no 6PM Class on Wednesday, March 6, 2013.  On Rampers only in this time slot.
 
Strict Press
3-3-3-3-3
 
Weighted Supine Ring Rows
3X8
*Perform 1 set of ring rows after 1, 3, and final set of Strict Press
**Ring Rows are weighted by placed a plate on your chest or moving your scale to add resistance.  Reps must be smooth and under control.
 
Then
 
"Rowing Helen"
3RFT
500M Row
21 KBS (53/35)
12 Pull Ups
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109