Posted by IN

Follow the Yellow Brick Road

22 July 2013


Heads up that Courtney and I will be out of town July 24-27th. We are leaving you in the good hands of Aaron Bell for mornings and Travis Norris for evenings. We trust both 110% so all the classes will be super solid!

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

Hang Clean (25 Light Hang Cleans // Work Speed)

Metcon (Time)

Run 200 Meters
21 Press (95/65)
Run 200 meters
21 Press (95/65)
Run 200 meters
21 Press (95/65)

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