Posted by IN

Launch

15 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

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

100KB Swings 70/53/35

When the KB Touches the Ground… 2 Burpees

Rest 2 min

21-15-9
Goblet Squats
Push Ups

Rope Climb (5 For Time)

++++ THIS IS OPTIONAL ++++