12 min Alt EMOM
8/8 Seated DB Strict Press
20 Shoulder taps in Plank or HS Hold
20-30 sec hold on Rings, Bar or Floor in Hollow position
Then
With a partner
60 SDHP w/ KB
Run 800 as team
60 sit-ups
Run 400 m as a team
60 KBS (same KB as SDHP)
200 m Run
*60 reps are split between partners
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Jefferson City CrossFit
1301 Creek Trail Dr
Jefferson City, MO 65109