Posted by IN

South Dakota – 50 State Challenge

26 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

Back Squat (5 x 3 with 3 Second Pause at Bottom 60-70%)

Metcon (Time)

For Time

1000M Row
25 KB Swings (72/53/35)
25 Wall Balls (20/14)
25 Plyo Push Ups

Leave a Reply

Your email address will not be published.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