Posted by IN

Florida- 50 State Challenge

13 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

Dips (5×5 then 1x Max Reps)

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45# / 35#
30 Pull-ups

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