November 9 2016

Posted by on Nov 8, 2016 in WOD's | Comments Off


Back Squat
8 min EMOM
2 Reps at 60 % (Monday's weight)
Then
CrossFit Games Teens/Masters WOD Variation 
"California Club"
8 Deadlifts (205/145)
40 Straight Leg Situps
80 DU
4 Rope Climbs
80 Wallballs 20/14
4 Rope Climbs
80 DU
40 Situps
8 Deadlifts 
20 minute CAP
Yes the ropes will be full.  Be patient.
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109