Posted by IN

Refuse to Quit

2 December 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

Snatch (5 x 3 moderate weight)

Metcon (Time)

4 Rounds for Time

10 Deadlift 155/105

10 Toes to Bar

40 DU

10 Wall Ball