Posted by IN

From Dusk till Dawn

16 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

Front Squat (5 x 3 75% Pause 3 Down 3 at the bottom)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups