Posted by IN

Dirt Devil

2 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

Hang Clean (10min EMOM 3 @ 80%)

Metcon (Time)

800m Run

40 Squats
30 KB Swings 53/35
20 Pull Ups
10 Box Jumps
20 Toes To Bar
30 KB Swings 53/35
40 Squats