Posted by IN

Black Out Friday

28 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

Back Squat (7 x 2 85%)

Metcon (Time)

For Time

Buy In 500M Row

100 KB Swings 72/53/35

Every Min on the Min 4 Burpees