October 10 2017

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

16 minute alternating EMOM
1.) 5 Tempo pushups
Start in up position and take 5 seconds to lower your body to the ground then explode back up for 1 rep.

2.) 30 second pushup plank hold

Then

15 Hang Power Cleans (115/75)
15 Box Jumps (24/20) *No rebounding. No step ups. Use a shorter box or a plate and jump.
Run 400m
10 HPC
10 Box Jumps
Run 400m
5 HPC
5 Box Jumps
Run 400m
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109