Posted by IN

Dark Place

13 December 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

Front Squat (5 x 3 — 3 sec down 3 sec at bottom 70%)

Dark Place (Time)

500m Row

50 KB Swings 70/53/35
50 Box Overs

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