Posted by IN

Merican

8 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

Clean and Jerk (1-1-1-1-1-1-1-1)

Metcon (Time)

3 Rounds for Time

400m Run

15 KB Swings 53/35

15 Box Jumps

30 Wall Balls