Posted by IN

Kirby

1 July 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

Metcon (Time)

5 Rounds

10 Sit-Ups
10 Squats

Deadlift (3 x 2 @ 70% 2 x 2 @ 85%)

Metcon (Time)

21-15-9

Burpees
WallBalls