Posted by IN

Karen is A Dirty Pirate Woman

2 February 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

Hang Power Clean (Spend 15min Finding a 10rm)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#