Posted by IN

The Plan

19 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

Squat Clean (10min EMOM 3 on the min 135/95)

Metcon (Time)

For Time

400m Row Buy In

42-30-18

Wall Balls (20/14)

21-15-9

WallBall Situps