Posted by IN

Truck Stop

24 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

Pull-ups (8min EMOM 3 Weighted-Negative-Banded)

Bent Over Row (3 x 10 95/65)

Metcon (Time)

500m ROW

30-20-10

SDHP w/KB 72/53/35

Wallball

Metcon (AMRAP – Reps)

Spend any extra time working on Rope Climbs