Monday, November 18, 2013

Posted by on Nov 17, 2013 in WOD's | Comments Off

6 sets 3/6 FS/BS @ 85% of 1rm FS

Then

Tabata

Hollow Rock to Superman Rock

Burpees

Pullups (pointed toe Kip or strict, if you can’t point toe ankles together to Kip, you do them strict)

Everyone that walks through the doors is capable of things beyond your own expectations. We believe in you. Believe in yourself. Deeds Not Words.

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