Posted by IN

Blame Mike A…

10 October 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

Metcon (Time)

Team of 2, 3 or Solo | 30min Time Cap

100 Overhead Squats (95/65)

20 Burpees

100 Thrusters

20 Burpees

100 Sumo deadlift high pulls

10 Burpees

100 Lunges

10 Burpees

1 Person working at a time

Scaled is 3

RX is 2

Solo is RX+