September 24, 2013

Posted by on Sep 23, 2013 in WOD's | Comments Off

Wear tall socks or pants!
Rope Climb-ME Ring Dips-RC-ME Strict Pullups-RC-ME RD-RC-ME PU-RC-ME RD-RC-ME PU. (say that three times fast)
Then
500MRow,
6RFT
Run around one building once
5 Burpees
10 Box Jumps
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109