Posted by IN

Hairy Lizard

24 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

Metcon (Time)

Teams of 2

2000m Row (Split how you want)

50 Alternating Box Jumps (24″/20″)

25 Medball Pass sit-ups (20/14)

50 KB Swings (25 reps each)(53/35)

25 Medball Pass sit-ups (20/14)

50 Alternating Power Cleans (135/95/65)

25 Partner Hop Over Burpees

RX+ 4 Rope Climbs

***Time Cap is Class Time***
Stagger Start times for Rowers — More Experienced athletes and RX+ go last