October 20, 2017

Posted by on Oct 19, 2017 in WOD's | Comments Off

7×1 Three Position Cleans (floor, hang, power pos) + 1 jerk
Then

12 min alt EMOM –¬†

0:00- 10 alternating DB or KB Snatches 53/35
1:00 -10 single DB or KB thrusters (5 on one side 5 on other)
2:00 Р10 DBell or KB overhead lunges (5 on one side 5 on other)
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109