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Conversion

20 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

Pull-ups (8min EMOM 15sec Max Pull Ups 45sec Rest)

Rope Climb (4 Rope climbs or 12 Up Downs)

Metcon (Time)

15-12-9

OHS 95/65

Knees To Elbows

Burpee Box Jump Over