Posted by IN

Dirty Dozens

23 April 2013


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg

Medicine Ball Clean (5 x 5)

Conditioning (Time)

3 Rounds

12 Calorie Row
12 Med Ball Clean
12 Burpee Box-Over

Behind the Back Bar Hold (For Time)

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