November 18, 2015

1) Bench Press: 1xME@205/115# (scale as necessary to complete atleast 6 unbroken reps) 2) Ring Dips: 1xME

Then
Buy in 100 Dus, (Scale is 300 singles) 30 HPC 135/95, 30 Pullups
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109