Tuesday, February 4, 2015

Posted by on Feb 3, 2015 in WOD's | Comments Off

Back Squat
Based on 1RM
5 x 50%
5 x 60%
5 x 65%
5 x 70%
5 x 65%
Rest 90  sec after each set
then
Row 50 Cal (1x only)
21-15-9 
UB Wallballs**
HR Pushups
**5 Burpee Penalty immediately if ball is dropped or set down (no pinning against the wall)

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