Posted by IN

Ground Up

23 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

500m Row (Time)

Max Effort 500m Row

Push Press (5 x 3 80% )

Metcon (Weight)

Every minute on the minute for 8 Minutes:

3 Snatch 115/95/65

20 Double unders (60 Singles)