September 30 2014

Posted by on Sep 29, 2014 in WOD's | Comments Off

Jerks from the Rack
5X1 at 65% of 1 RM CJ from yesterday
*work up to 65% then 5 singles at the same weight.
Then
12 Minutes to complete the following
3 Rounds
15 Shoulder to overhead (95/65)
10 Front Squats 95/65)
50 DU – scale to 25 attempts 1st round, Rounds 2 and 3 complete 100 singles
*With any remaining in the 12 minutes complete AMRAP of lateral burpee over bar.
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109