5×3 HC with 3 second pause above knee
Then
12 min EMOM
:30 ME Row
10 HSPU
8 Pull-ups
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Jefferson City CrossFit
1301 Creek Trail Dr
Jefferson City, MO 65109
573-353-9744
Tuesday November 22, 2016
Nov 21, 2016 | WOD's
5×3 HC with 3 second pause above knee
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