Posted by IN

Nope, It’s not Friday.

15 August 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

Push Jerk (2 x 2 x 2 x 2 increasing weight)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
Burpees

Leave a Reply

Your email address will not be published. Required fields are marked *