Posted by IN

Prospect

28 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

Back Squat (3 x 3 @ 85% 3 x 2 @ 90%)

Alpha (Time)

21-15-9
Overhead Squats 95/65
Bar Facing Burpees