September 20 2013

Posted by on Sep 19, 2013 in WOD's | Comments Off

Deadlift
Work to 5 RM
only 3 working sets after warm up

Then

10 Minute AMRAP
Partner WOD

100 yard Shuttle run
*end of 2nd building and back
**partners alternate trips down and back
Following 10 minute AMRAP both partners complete 2 min ME DU at the same time.

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109