Posted by IN

Performance

3 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

Clean (20min to find touch and go 3rm)

Metcon (Time)

18-15-12-9-6-3

SDLHP 95/65

Push Ups

Weighted Situps 45/25

25min TIMECAP