Posted by IN

Leave the Ego at the Door.

28 June 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
5 Ring Dips or Box Dips
5 Pull Ups

Front Squat (Take 15 Min Find Max Front Squat)

Metcon (Time)

15-12-9
Thrusters 45/35
Box Jumps

Rest 3 Min

15-12-9
KB Swings – Heavy
Wall Walks

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