October 19, 2017

Posted by on Oct 18, 2017 in WOD's | Comments Off

800 Meter Run for time
Then
16 Min Alt EMOM
Even: 5 Tempo Pushups (3sec down, 3sec count at bottom, 3 sec up)
Odd: 30 sec hold of hollow rock
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109