In the long history of super fun days at Jefferson City CrossFit, this is definitely going to be one of the funnest!

Snatch – Establish 1RM!  You’ll have around 20 minutes


400M Walking Lunge

*this will start and end at the pavement, no need to lunge in the gravel.  You might want to wear some type of knee sleeve or knee pad.  Not slamming your knee into the ground while lunging helps protect them also.  Focus on good form, like always (fyi, resting and/or pushing off with your hands on your leading knee is NOT good form, just don’t do it).  This will be easy to scale, just turn around before the blue rock and head back to scale the distance.  Have fun.  You’re welcome!