November 2, 2017

Posted by on Nov 1, 2017 in WOD's | Comments Off

12 Min Alt EMOM –

4 Tempo Pushups 3-3-3-3 (descent, bottom hold, ascent, top hold)

30 Sec Tuck hold on rig

then

21*15*9

Alt KB/DB Snatches (50/35)

*400M Run

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