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16 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

Press Complex (15min To Increase Weight to Heavy)

Strict Press + Push Press + Push Jerk

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups