November 3, 2017

Posted by on Nov 2, 2017 in WOD's | Comments Off

3 position clean (floor, hang, power position) + 1 jerk 7 working sets, all around 70-80%. Focus is on positions and technique over weight.

then

10 Min AMRAP

20 Alt lunges (stationary) 

10 pullups 

10 box jumps

*2 Burpees 

*DOUBLE the Burpees every round 

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