Posted by IN

Wentzville CrossFit… Wentzville CrossFit

11 July 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

Overhead Squat (3 x 3 From Rack work to Heavy)

Metcon (Time)

4 Rounds For Time

200 M Run With Wall Ball (if you drop it 5 Burpees)

20 KB Swings 55/35
5 Box Jumps

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