October 10 2017

Posted by on Oct 9, 2017 in WOD's | Comments Off

16 Minute Alt EMOM

1.) 5 Temp Pushups
Begin in the up position. Take 5 seconds to lower yourself to the ground and explode back up.

2.) 30 Second pushup plank hold.

Then

7 Minute AMRAP
4 Strict Pullups (Scale to 8 Ring Rows)
40 DU (scale to 80 singles)
Rest 2 minutes
2 minutes Max Effort Burpees
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109