Posted by IN

Pale Rider

21 August 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

Snatch (6 x 2 80%)

Metcon (Time)

21-15-9

Thruster 75/55

Swing (53/35)

Toes to bar