Posted by IN

Dirty Thirty

24 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

Deadlift (5 x 3 65-75%)

Metcon (AMRAP – Reps)

5 Rounds of 3:00 On/1:00 Off:

200 Meter Run

15 Wallballs

Max Reps Burpee Box Jumps (24/20) in time remaining.

Score is Burpee Box Jumps