November 3, 2016

Posted by on Nov 2, 2016 in WOD's | Comments Off

Establish 1rm of clean complex – 2 Pwr cleans + 1 Clean + 1 SJ

Then

5 Rounds

:30 ME Calorie row

:30 rest

5 Rounds 

:30 ME KBs (70/53) 

:30 rest

5 rounds

:30 ME DU’s 

:30 rest

*Score is total reps. You will complete all 5 rounds at one movement , then move on to the next station in the final :30 rest. Some people will start on KBs, some on DU’s, and some on the rowers. 

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