Posted by IN

LOL

25 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

Paused Front Squat (6 x 2 80% 3sec pause – 3 Box Jumps Between Set)

Metcon (Time)

Buy In 400m Run or Row

21-15-9

Toes To Bar
KB Swings 53/35

Buy Out 400m Run or Row