Posted by IN

Start

6 October 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

Front Squat (5 x 5 to a box 70%)

Metcon (Time)

21-15-9

BallSlams 35/25

Box JUMP over Burpees 24/20

Piked Pushups