Posted by IN

Forever

15 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

Back Squat (7 x 1 85%)

Metcon (Time)

500m Row

50 KB Swings 72/53/35

40 KB Goblet Squats (Same)

30 T2B

20 Push Ups

25min Time Cap

Stagger Start if needed