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29 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

Clean (6 x 3 75%)

Metcon (Time)

4 Rounds

20 Wall Ball

25 KB Swings 53/35

30 Double or 90 Single Unders