September 22, 2017

Posted by on Sep 21, 2017 in WOD's | Comments Off

Weightlifting Every 2:00 for 14 Minutes 1 Clean & 2 Jerks (full) Begin @ 50% of 1RM – add 20/15# each 2:00 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each 2:00, but add a JERK rep.
Then 12 Min Bench Mark "Mary"
5 HSPU
10 Pistols (alternating Legs)
15 Pullups
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109