Posted by IN

Work hard

9 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

Turkish Get Up (10 each arm – Progress weight)

Metcon (Time)

3 Rounds:

20 Sit-Ups

20 Deadlifts 185/135

20 Box Jumps (24/20)