Posted by IN

Dove – Birds of CrossFit

7 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

Walking Lunge (30 overhead lunges 45/25)

Dove (Time)

40-30-20-10
Wall Balls
KB Swings 53/35

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