Wednesday February 18, 2015

Posted by on Feb 17, 2015 in WOD's | Comments Off

7 mIn EMOM
3 UB T&G PC
Start @ 60% of your 1RM Clean and add weight each min.  Drop weight if unable to complete in min.
then
5 x 100 Row Sprints (slowest 100m post as part of score)
take proper rest between sets.
then
1 to 10 to 1
AS
Situps
KB Snatches (1 arm = 1 rep, alt arms)

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