Posted by IN

Chicago Fire

13 November 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 (6 x 3 85%)

Metcon (Time)

3 Rounds for time:

21 Deadlift, 185/115

15 Push Ups

9 Front squat 185/115