Posted by IN

Smile it’s Friday

25 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

Hang Snatch (5 x 5 Start with Bar and Work up)

Metcon (Time)

15-12-9

Squat Clean (135/115/95)
Jerk (135/115/95)

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