Posted by IN

Happy New Year 2014

1 January 2015


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

Mighty Misfits (Time)

With a running clock complete the following for time:

Teams of 3

Relay style (Meaning Each Team Member):

3 rounds each

250m Row

20 Wallball (20/14)

————–

Cumulative reps one person working at a time:

100 Pull-ups

100 Deadlifts (225/155)

————–

in unison:

50 Lunges Holding PVC as team

50 arms interlaced sit-ups

400m run