Posted by IN

Lets get strong!

1 April 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

Paused Front Squat (3 @ 70% 3 @ 80% 3 @ 70% 3 @ 80%)

After each set do 3 seated box jumps 24/20 (just share boxes)

Pigeon (Time)

21-15-9

Power Clean 135/95
Box Over Burpee 20

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