Posted by IN

Transformation

10 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

Deadlift (10min EMOM 3 80%)

New Hampshire (Time)

500m row or 400m Run
Then

21-15-9
WallBalls
Pull-ups

Then
500m row or 400m Run