Posted by IN

Hotel

30 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

Thruster (3 x 5 increase to heavy)

Metcon (Time)

7 Rounds For Time

7 Back Squats BW/135/95
7 Burpees

Body Weight can be from Rack — All else from ground.

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