Posted by IN

Take Your Vitamins

13 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

Back Squat ( 5-5-5-5-5 65/70/75/80/85%)

Alpha (Time)

21-15-9
Overhead Squats 95/65
Bar Facing Burpees

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