Posted by IN

Simplify

24 June 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

Push Jerk (6 x 2 75-80%)

Experienced athletes can practice Split Jerk

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

21-15-9

KB Swings 53/35

Box Overs