Posted by IN

Chip it away

19 June 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

Dig Out Fast (Time)

For Time:

300m Row
25 Box Jumps
25 Toes To Bar
25 SDHP 95/75
25 Hammer Strikes
25 SDHP 95/75
25 Pull Ups
25 Box Jumps
300m Row

Metcon (Time)

**** Optional ****

400M Farmer Carry 53/35
Stay in the Back Lot — Hand Rail to Curb