October 14 2016

Posted by on Oct 13, 2016 in WOD's | Comments Off

5X1 @ 80 % of 1 RM for Complex
3 Lift Offs + 1 Clean + 1 SJ
Then
4 Rounds
:45 seconds work and :15 seconds rest
Ring Rows
Russian Twist
Burpee Broad Jumps
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109