Posted by IN

Mission Critical

12 March 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

Front Squat (3 x 10 70%-75%)

Rope Climb (Spend 5-10min Practice)

Metcon (Time)

21-15-9

Power Snatch 95/65

V-Ups