Posted by IN

Flamingo

6 November 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

Shoot Throughs (15)

400m Run (Time)

Max Effort 400m Run

Metcon (Time)

30 Double Unders
20 Front Squats (135/95)
10 Handstand Pushups
1 Min Rest
10 Handstand Pushups
20 Front Squats (135/95)
30 Double Unders

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