November 18, 2016

Posted by on Nov 17, 2016 in WOD's | Comments Off

November 18, 2016

5×3 hang Clean (squat) at 3 second pause above knee
Then
20 min Amrap
100 meter row, 2 down and back shuttle sprint
*Row fast so your neighbor can get on next
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109