September 3 2015

Posted by on Sep 2, 2015 in WOD's | Comments Off

DL
3X10 at 65% of 5 RM
(Moderate weight)
Then
5 Minute AMRAP
16 Russian Twists (20/14)
8 Box Jumps (30/24)
Rest 2 minutes
5 Minute AMRAP
8 KBS (70/53)
1 Rope Ascent
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109