Posted by IN

Are you ready to rumble

29 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

Ring Dips (25 Strict or Scaled with Band)

Metcon (Time)

3 Rounds of:

Run 200 meters with Plate (45/25/15) “Mailbox and Back”

22 Sit-ups

42 Squats

If you drop the Plate 5 Burpees each time

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