November 1, 2017

Posted by on Oct 31, 2017 in WOD's | Comments Off

“Tommy Mac”

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatch (same weight)

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Squat Clean 

12 Burpees

12 Overhead Squat

*Oh yeah, you get to do 2 rounds of this! 

** As always, you need to scale appropriately. You’ll have a time cap, probably under 30 minutes. Be smart. Your “score” or weight chosen wins you nothing. Chose your weight and rep scale wisely, and you’ll be blessed with glorious strength/speed/endurance adaptations (aka MAD Gain). 

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