September 12 2016

Posted by on Sep 11, 2016 in WOD's | Comments Off

20 Minutes to establish 1 RM CJ
Then
1 Min ME Bar Dips or Ring Dips
21-15-9
Burpees 
V-Ups
Rest 1 minute
1 Min ME Bar Dips or Ring Dips
*Score it total time plus number of dips.
For bar dips, complete a bar muscle up then lower your sternum to the bar and press out as many times as possible.  You may only rest in the locked out position on bar or ring dips.  If you are not able to comlete a bar muscle up yet, please do ring dips.  
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109