Posted by IN

Marker

9 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

Push Press (3 x 3 x 3 x 3 x 3 x 3 progress to 80%)

Metcon (Time)

4 Rounds For Time

5 Cleans 135/95/65

5 Box Jumps

Rest 2min

21-15-9

Deadlift 185/155/105

Hand release push ups