Posted by IN

Todays Instructions

3 September 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

Clean (5 x 3 @ 80%)

Bent Over Row (5 x 5 95/65)

Metcon (Time)

4 Rounds For Time

200m Run
10 Box over Burpees
10 Wall Balls