Posted by IN

Thruster Dynasty

23 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

Hang Clean (10min EMOM 3 on the min 80%)

Metcon (Time)

For Time:

15 Burpees

Then

2 Rounds:

10 Clean and Jerk 95/65

5 Pull Ups – 10 Pushups – 15 Squats

5 Pull Ups – 10 Pushups – 15 Squats

Then

50DU or 150 Singles

200m Run