Posted by IN

Happy Saturday

11 January 2014


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

Push Press (Warm up to 80% then 1 max effort set)

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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