Posted by IN

Do not miss your chance

23 September 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

Couch Stretch

Hang Snatch (3 x 10 Hang Snatch )

Set 10rm allow 1-3min of rest between efforts

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Only if you can RX it if not Scale Below

Metcon (Time)

21-15-9

Deadlift 185/135

Pull Ups