Every 1:30 for 5 sets
1 PC + 1 HC + 1 PJ + 1 SJ
Work to a heavy set with no misses
Then
4 Rounds for completion
:30 Lsit hold
10 Medball Hamstring curls
20 Lateral Box step overs
5 pull-ups at hardest scale – no bands -toe assisted or ring rows
Score is weight for barbell complex
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Jefferson City CrossFit
1301 Creek Trail Dr
Jefferson City, MO 65109