3 X 10 Strict Pull-ups or 3 X ME Chin up or RR hold
3 X ME Handstand hold or pike hold with feet on box
3 X 10 steering wheels – complete turn to the right and left equals one rep
Then
4 X through
Partner Wod
Partner 1- 20 straight leg sit-ups
Partner 2 -farmers carry walking lunge from white board to garage doors and back
Both partners complete movement before you switch.
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Jefferson City CrossFit
1301 Creek Trail Dr
Jefferson City, MO 65109
573-353-9744