October 14 2015

Posted by on Oct 13, 2015 in WOD's | Comments Off


Bench Press
2XME (185/125)
1XME Ring Dips 
(scale so you can achieve at least10 reps)
then
2 Rope Ascents
300 m Row
30 KBS (53/35)
30 Renegade Rows
Run 400m
30 KBS (53/35)
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109