October 23, 2013

BS 5-5-5-5-5
After BS row 500 meters for time.
Then 12 min AMRAP Partner WOD
16 kb 70/53 (8each)
16 box jump overs(8each)
Shadow your partner for more work. But only still counts as one round. 
Grip carry each 35/25 to end of first building and back.
Work hard and be epic. 
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109