Posted by IN

Kansas – 50 State Challenge

12 September 2013


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
**** 2x****
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Snatch Pull (8 min EMOM 3 REPs 90%)

Metcon (Time)

18-15-12-9-6-3 reps for time:
Sumo deadlift high pull 95/75/55
Front Squats 95/75/55

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