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5 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

High-Hang Clean (10 x 2 Keep it light and work full clean)

Metcon (Time)

For time

Buy In 400m Row

Then

7 Rounds

7 Back Squat (M-135/115 — F-95/75) * from Ground

7 Bar over Burpee

**21min Time Cap**