Posted by IN

Long Way to Go

1 November 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

Partner Mini “The Don” (Time)

Partner Mini “The Don”

Team of 2 working together, 1 working at a time.

For time

50 Deadlifts (95/65)

50 Box jump (20)

50 KB swings (53/35)

50 Knees to elbows

50 Sit-ups

50 Pull-ups

50 Thrusters (45/35)

50 Wall ball (20/14)

50 Burpees

50 Double-unders or 100 Singles
45min Time Cap

This Workout is normally 66 of everything by yourself… you are welcome.