Posted by IN

Rhode Island – 50 State Challenge

22 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

Weighted Sit-ups (Tabata 25/15)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

500m Row (Time)

Max Effort 500m Row

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