Posted by IN

Rock

16 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

Overhead Squat (5 x 3 @ 75% From Ground)

Metcon (Time)

18-15-12-9-6-3 reps for time:

Front Rack Lunges 135/95/65
Wall Ball Shots 20/14