Posted by IN

Montana

21 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

Front Squat (Find 1RM in 20min)

Metcon (Time)

3 Rounds for time:
20 Wall balls (20/14)
20 Sumo-deadlift High-pull (75/55)
20 Box jumps (20)
20 Push press (75/55)

1min rest between rounds

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