November 30, 2017

Gymnastics work – 6 rounds, alternating movements, every 90 seconds

A – 4 C2B Pullups (as low on your chest as possible) OR 2 MU’s

B – 8 T2B


For Time

500M row buy in

4 rounds


Walking Lunge – start at one end of the floor (Whiteboard or garage door), lunge down and back

Cash out – 2 Min plank (maintain a plank as much as you can in 2:00 of elapsed time)

*score is total time, from start of row to end of plank


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