Posted by IN

WOD Crew

14 August 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 (6 x 3 @ 80%)

Metcon (Time)

For Time:

RX: 50 DU
Scale: 150 Singles
Every Time You Break 2 Push Ups

Then

Grace (30 Clean and Jerk 135/95)