Posted by IN

Maryland – 50 State Challenge

18 September 2013

Wentzville, 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

Front Rack Complex (5 Moderate Sets – NOT 1RM)

1 Front Squat
1 Thruster
1 Push Jerk

Metcon (Weight)

13 MIN EMOM

Every Minute do 1 Front Rack Complex
***THEN FOR REMAINING MIN TIME***
Odd – 5 Ring Pushups
Even – 10 Air Squats

Score is Load

Pull-ups (Work on Strict/Kipping/Weighted Pullups)

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