Posted by IN

North Dakota – 50 State Challenge

12 October 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

North Dakota (Time)

10 Burpees
25 Walking Lunges with KB
10 Burpees
25 KB Swings 53/35
10 Burpees
25 WallBalls
10 Burpees
25 Calorie Row

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