October 10 2016

Back Squat

5 X 3 @ 70% of 3RM
Then
Partner WOD
4 Minute AMRAP
KB Waiters Carry to end of rig and back 
Switch
Immediately following no rest
4 Minute AMRAP
KB lunges in front rack to pole and back
Switch
Immediately following with no rest
4 Minute AMRAP
One arm farmes carry to end of rig and back
Switch
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109