Posted by IN

1

6 February 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

Power Clean (5 x 5 75% work solid form over weight)

Metcon (Time)

21-18-15-12-9

Burpees
Box Jumps 24/20
KB Swings 53/35
If You need to scale please do 21-15-9

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