Posted by IN

Freaky

17 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

Metcon (No Measure)

30s Hollow Rock, 30s Rest for 5 Rounds

Front Squat (10min EMOM 5 115/95/65 GROUND)

Metcon (Time)

7 Rounds

10 KB Swings 53/35
10 Hand Release Push Ups