Posted by IN

Rock It

20 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

Clean (9 x 1 80% Work Full Squat)

Metcon (Time)

For Time:

50 Hollow Rocks

Metcon (Time)

Fat Nancy

5 Rounds for time of:

200m Run

15 Overhead Squats, 95# / 65#

Time